Many times it is difficult as a woman to target the lower body effectively in the gym. The tendency is to employ easy exercises and routines that eat up time, but they do not really foster the results desired. After reflecting on this situation, it became evident that most people train their upper bodies more than the lower body. The arms, shoulders, chest, and back are trained on designated days while the legs are grouped as one group.
To effectively change the shape of the hips, glutes, and quads, emphasis must be placed on each muscle group. Training the lower body three consecutive days in a row allows for a reduction in inches.
The following workout has proven effective in reducing inches and weight.
(Days may be altered, but the three leg days must be implemented consecutively without a scheduled rest day in between any of them.)
Sunday –
Shoulders: Shrugs - 3sets of 20-25 reps (light weight)
Upright rows -3sets of 15-20 reps (light weight)
Chest: Presses - 3 sets of 20-25 reps (light weight)
Pushups – 3 sets (shoot for 20 reps)
Cardio - 20-30 minutes of cardio; preferably walking (squeeze the glutes with each step)
Monday-
Legs: Box jumps – 3 sets of 10 reps (choose a box height you are comfortable jumping up on; as this height gets easier, raise the height)
Jumping squats – 3 sets of 10-15 reps (increase reps as the exercise becomes easier)
Lying leg curls – 1 set of 100 (use ankle weights and while lying on your belly, curl both legs together toward the glutes)
Cardio - 20-30 minutes of cardio; preferably walking (squeeze the glutes with each step)
Tuesday-
Legs: Walking lunges – 3 sets of 30 reps (advanced = hold a straight weight bar overhead while lunging)
Side leg raises – 100 reps each leg (hold onto a chair for balance; perform 100 reps on one leg; then, switch to the other leg)
Glute squeezes- Repeatedly squeeze the glutes for 100 reps; then, squeeze and release the glutes for 100 reps
Cardio - 20-30 minutes of cardio; preferably walking (squeeze the glutes with each step)
Wednesday-
Legs: Step-ups- 3 sets of 10-15 reps (step up and squeeze the glutes; allow dumbbells to hang by your side or hold a straight bar overhead to increase the intensity)
Stiff-legged deadlifts – 3 sets of 10-20 reps (set feet about shoulder distance apart while maneuvering a dumbbell or other weight upward. Make sure your head stays up and faces forward. Squeeze the glutes.)
Box jumps – 3 sets of 10 reps (choose a box height you are comfortable jumping up on; as this height gets easier, raise the height)
Cardio - 20-30 minutes of cardio; preferably walking (squeeze the glutes with each step)
Thursday- REST or cardio
Friday-
Back: Bent over rows – 3 sets of 10-12 reps
Seated rows - 3 sets of 10-12 reps
Pull-ups – 3 sets (shoot for 10 reps)
Biceps & Triceps:
Alternating bicep curls – 3 sets of 20 reps
Overhead extensions – 3 sets of 10-15 reps
Biceps - 3 sets of “21’s”
Tricep dips – 3 sets (shoot for 20 reps)
Cardio - 20-30 minutes of cardio; preferably walking (squeeze the glutes with each step)
Saturday – REST or Cardio
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