exercises for bottom heavy..

kellybatkin
kellybatkin Posts: 34 Member
in Fitness and Exercise
Hi I am just wondering if anyone can offer any advice! I feel my top half - arms/ chest / shoulders / face are getting too small, whereas my bottom half - thighs / hips are not in proportion!

Are there any exercises/ classes I can do to help even this out? Currently I mostly run, go to spinning class, body pump and abs classes.

I feel I am gaining muscle on my top half currently, but there is too much fat still on the bottom... sort of?

I am 5"8 and 140lb if this makes a difference!

Many thanks... :) x

Replies

  • petstorekitty
    petstorekitty Posts: 592 Member
    bump

    because I have a big butt and my thighs are huge.

    They say that you cannot chose where we lose the fat. When I lose I slim down everywhere, but srlsy, my thighs are the worst.
  • dad106
    dad106 Posts: 4,868 Member
    Squat, Lunge, eat at a deficit to lose fat

    Rinse and Repeat until you get desired effect.
  • VickiMitkins
    VickiMitkins Posts: 249 Member
    Have you talked with your doctor about it? At 5'8" and 140lbs it appears you are at a healthy weight. There are some medical conditions that cause fluid and fat retention in the legs and bottom.
  • astrampe
    astrampe Posts: 2,169 Member
    Strenght training...squats, lunges, deadlifts...as heavy as you can...
  • LeanButNotMean44
    LeanButNotMean44 Posts: 852 Member
    if you aren't already, start lifting weights focusing on your back/shoulders. Building your upper body will give you a more symetrical look.
  • stroutman81
    stroutman81 Posts: 2,474 Member
    My first thought is learn to embrace the body you were given. If you're prone to store the majority of your fat in your bottom half, that's something you're not going to change. It's genetically hard coded if you will. That's not to say you can't improve your body composition. I'm simply saying even if you reduce your overall amount of fat to a lower level, the greatest proportion is still going to be on your lower half.

    Just keep in mind that you really only have two factors at your disposal for altering your physique - fat and muscle. You can only take fat levels so low to you're left with nothing to try, assuming you're still desiring more progress, besides increasing muscle mass.
  • VickiMitkins
    VickiMitkins Posts: 249 Member
    Have you talked with your doctor about it? At 5'8" and 140lbs it appears you are at a healthy weight. There are some medical conditions that cause fluid and fat retention in the legs and bottom.

    The condition I was thinking of is Hereditary Lymphedema. I learned about it a couple of years ago and did some research at the time. At the time I suspected a member of my family might have it and wanted to learn more. I remember a couple of things about it. First is that the best way to avoid the condition worsening is to maintain a healthy weight. It seemed that once a person with this condition gains weight, they can't lose it in the bottom half nearly as easily as the top half. I also remember reading it is significantly under diagnosed and is more prevalent in women. I'm pretty sure there is a string about it on MFP from a couple of years ago. Does anyone else in your family have a similar issue? Just wanted to mention it since a lot of women obsess about the bottom being too big and really there is not much to do about it except maintain healthy weight, which you are doing.
  • GiGiBeans
    GiGiBeans Posts: 1,062 Member
    If you look at the start pic in my profile you'll see I had super wide hips while being small on top and now I'm more in proportion. I now take the same size top and bottom for the first time in my life. Squats and step ups like a maniac, few hrs of cardio a week (HIIT, elliptical, run stairs) and upper body strength 3x a week to make my top half bigger. I'm doing light weight only because of an injury, after rehab hopefully I can start heavy.

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