Losing weight is a pain in the butt, and when you’re trying to lose weight on your lower body, that statement gains a literal meaning too. When you’re trying to burn fat, you can’t pick and choose which part of your body starts to slim down first. This can be frustrating for people who only want to reduce fat on certain areas of their body, yet when they exercise, every other part of their body slims down, except the problem area that they want to get rid of.
It might seem that no matter what you do, you’re never going to lose the excess fat from your problem areas. You might lose motivation and even stop exercising completely due to burnout. If you feel that way, we’ve got some good news for you. The trick to losing weight where you want to is to do exercise routines that target those specific areas.
People with pear-shaped bodies, in particular, can find it more difficult to lose weight on their problem areas which tend to be in the lower body. If you’re bottom heavy and want to get slimmer thighs and legs, or even a slimmer butt, read on and see what exercises you should be focusing on for the best results.
Different Body Types
Everyone is created differently, and so we all look different from one another. Some people find it easier to lose weight than others, and some find it easier to put on weight than others too. This boils down to the type of body that you have, which is influenced by your genetics.
There are three main body types — mesomorph, ectomorph, and endomorph. Each has different characteristics that change the rate at which you put on or lose weight. Mesomorphs tend to be quite adept at building muscle and a moderate rate of burning fat, which gives their body the athletic and well-built look. Ectomorphs have the toughest time putting on both fat and muscle due to their high metabolic rate, and they are almost always thin and slender. Endomorphs are known as the unlucky ones, as they tend to put on weight easily and have a hard time burning fat off, which makes them look rounder and chubbier.
When you know what body type you have, it makes it easier for you to know what workouts you should prioritize. In this case, if you are pear-shaped, you’re likely to be endomorphic, and you tend to gain and store fat in the hips, thighs, and buttocks before anywhere else. This means you should be focusing on workouts that prioritize fat burn, as well as exercises that target the stubborn fat in your specific problem areas.
The Importance Of Cardio
No other exercise burns fat faster than cardiovascular workouts. These exercises get your blood pumping and raise your heart rate. This causes you to expend energy at a fast rate, which means your body has to work harder to keep you energized. To give you the energy, it uses up the fat cells that are stored on your body, thus burning them off and making you lose weight.
Popular forms of cardio include running, swimming, and cycling, though it should be noted that any exercise that brings your heart rate up is technically counted as cardio and can help to burn fat. It doesn’t always need to be quick and intense exercises, but it does increase the rate at which fat burns.
One of the best ways to burn off stubborn body fat is high-intensity interval training or HIIT. This involves bursts of quick and vigorous movements, followed by short recovery periods. For example, a typical HIIT workout can consist of sprinting all-out for about 60 seconds, followed by a 30 second rest period, before following up with 60 seconds of standing burpees and another 30 second rest period, and so on. This goes on for about 20 to 30 minutes, which makes HIIT workouts one of the shortest cardio workouts, and yet one of the most effective due to the high intensity.
Targeted Exercise Movements
Cardio is good at burning fat, but there is no particular cardio activity that can only burn fat at targeted areas. For that, we have to turn to exercise movements that are meant to target those areas. As we mentioned, if you’re trying to burn lower body fat, your problem areas are likely to be your hips, thighs, and buttocks area. Now all you have to do are find exercises that target those areas to burn off fat. Some examples of these exercises are:
- Full Squats
- Box Jumps
- Squat Jumps
- Wall Sits
These movements are all relatively easy to do, so they are perfect for beginners to start with, though you should try to increase the intensity when you feel it becoming too easy. Even better, these exercises do not require any special equipment and can be done at home. Persevere and push through, and soon enough you’ll begin to see results.