Exercise help needed for 'bottom heavy'

Unfortunately, there's no way to spot-burn fat. Lowering your over-all body fat percentage will help accomplish that. You could supplement with strength training in order to build muscle, which will in turn help burn fat and help you tone up

Sorry, you can't spot reduce.
http://www.myfitnesspal.com/topics/show/397447-can-i-reduce-fat-from-a-specific-part-of-my-body

Try out the Butt Bible program. You can find it on Exercise TV or Exercise TV.com

here is my success pics :-)

http://www.myfitnesspal.com/topics/show/377507-my-butt-bible-nsv?hl=Butt+Bible+Nsv+#posts-5149650

Good luck

Sorry, you can't spot reduce.
http://www.myfitnesspal.com/topics/show/397447-can-i-reduce-fat-from-a-specific-part-of-my-body

You can if you have the right diet and the right workouts.... I am living proof!!! :-)

cycling! take one of those classes, buy a bike or whatever. its fantastic at burning lower fat. also, zumba/dancing is, lots o hips. and kickboxing did my thighs a service for sure. walking lunges and wall sits...ugh. but they work. running might help too. plus i think everyone has different target fat foods that hit them all kinds of wrong. find it and avoid it.

You can't spot reduce an area with exercise. Target foods is also a myth.





A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Jillian michaels killer buns and thighs, zone pilates, and taebo lower body. I have the same problem. I'd be skinny if it weren't for thunder thighs and burger butt here!

Sorry, you can't spot reduce.
http://www.myfitnesspal.com/topics/show/397447-can-i-reduce-fat-from-a-specific-part-of-my-body

You can if you have the right diet and the right workouts.... I am living proof!!! :-)

hey sugga, this butt bible..i've heard it mentioned before. is there a some up of its "rules/commandments" somewhere? i saw a cpl on youtube.

I have lost a lot of weight. I've gained a great deal of definition, and even some muscles (I think). I still have huge thighs sadly. (I just posted my latest progress pictures in my blog).

BUT the muscles under the fat are getting strong and someday when I do manage to drop my body fat low enough to see them (I can see them sometimes when I do things like leg extensions, etc), I'm sure they will be fabulous!

I have large legs and a big butt, myself... and I have found a few things helpful. The Hip Abductor machine at the gym works inner and outer thighs (on 2 separate machines). But you can mimic the inner thigh workout at home or work by squeezing a small ball between your knees. Just squeeze hard enough that you can feel it deep in your inner thigh muscle. And something I used for my butt is a workout that for some reason we called "Good Mornings." haha All you need is a bar or medicine ball, and a box. The box doesn't need to be very tall. So stand on top of the box with your feet at shoulders width and your legs straight. Hold the bar or medicine ball and let the weight of it pull you down as far as you can reach without bending your knees (like touching your toes). Hold it for 3 seconds then slowly rise back up. I'm not entirely sure why this works, but it did for me!

while its true we burn fat all over, if you build muscles more in one area, you will SEE more results there than other spots. so if you build more butt and thigh muscle, and muscle burns more fat, than you will SEE better results.

Untrue. If that were true then to see six pack abs, you would just have to build your absl obliques and serratus more. And we all know that's not true. While it sounds great in theory, building more muscle raises your metabolic rate to burn fat all over. Genetic predisposition dictates where fat is stored first and where it's lost last.




A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition