Wednesday 22 November 2017

Welcome to Week 2 of our Ultimate Skinny Jeans workout

Siobhan Byrne

Today, we look at four exercises that will really help to tone the legs and glutes.

Quad hip abduction is a great exercise to really work the side of the glute - try holding the leg momentarily before dropping it back to start position and you will soon feel the burn. This is one of the most common areas that women complain to me about having the saddlebag effect at the side of the glute.

Our next exercise is tough with the In Out Squat Jumps. Squats are a great exercise to really work those glutes but are only effective if the squat is below parallel, so the point of the exercise is to tire out other surrounding muscles to make the glutes work harder on the next set.

Uni glute bridge hones in directly on the glutes and hamstrings - make sure you are pushing through the heel of your foot to really get the glutes working. If you find this exercise too hard, try doing it with both feet on the ground.

Our last exercise today is the reverse lunge. Look to get depth with this exercise and again push through the heel to really hit the glutes. Hamstrings and calves will also be helping out.

What muscles are in the leg/bum?

The glute area is made up of the gluteus maximus, gluteus minimus and gluteus medius, maximus being the largest and one of the strongest. Following an exercise programme like this will improve the look of the area and develop its strength. But it you are prone to fat in that area, unless you control your calories, it will always look fat.

Don't rest on your laurels on those non-workout days

Extra cardio is great for burning extra calories on your non workout days. Cardio very much differs from strength training but is a great addition to your strength training programme. Cardiio and strength training vastly differ where strength training develops strength and tone in the muscle and gives shape and balance to the body where cardio is great for fitness and getting a workout in on alternate training days. There are many different types of cardio that you can do depending on your ability from walks interval sprints or interval walk run, this is where you walk or run for 30 seconds to a 1 minute then sprint/run for the next minute.

The interval sprint run has been proven to be an extremely effective cardio method and great for calorie burning. Many athletes also use this method to increase there run speed. Don't limit your cardio to just that there are so many options from cycling to hill walking to skipping or using the trampolene will all be great ways of getting extra cardio workouts in.

Some of the benefits on cardio include:

- stronger heart and lungs

 -increases your metabolism

- gives you more energy

 -improves your mental health

- get better sleep at night

Dropping fat

While exercise will improve the look of the area, as I've said before, if you are prone to fat in that area, it will always look fat unless you control your calorie intake. So what do you need to do? It's simple: drop the fat.

There are a few things that you should know about dropping fat. Firstly, when we lose weight with restrictive diets, we can drop a mixture of three things: water, muscle and body fat. However, crash-dieting can also lead to the shedding of water and muscle.

It is also fair to say that fat is deposited in the body in genetically predetermined areas that you really have no control over. So if you store fat on your butt, that's just where you store it. The thing is, however, you can work with this, and with the right type of diet, you can look at reducing the fat.

If this is your goal, you are in it for the long haul. There is no quick fix, and long-term clean eating is what will get results. Stay clear of diets that promise to take half a stone off in a week - you are simply fooling yourself. Opt for plenty of lean protein with each meal, filling up on vegetables, small amounts of starchy carbs like sweet potato and brown rice, and using good fats like coconut oil in moderation.

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