The Squat

How to Shrink and Tighten Your Thighs, Calves, Butt, and Waist

People of all ages, shapes, and sizes seem to be perplexed with the same question these days – “How am I going to get rid of that extra fat?” Most companies are making money out of the problem rather than providing good solutions. It is surprising to notice the fraction of men and women who actually benefit from the solutions provided by these companies. The truth is that you don’t need to spend even a dime to shrink and tighten your thighs, calves, buttocks and waist. You just need to be aware of a few vital facts about your body, and you need that bit of motivation to keep yourself at it, and the rest will fall into place.

Shrink and Tighten Your Thighs, Calves, Butt, and Waist – A How to Guide

There has recently been a buzz about infomercials which claim that certain companies manufacture belts and all to reduce the fat accumulated in various parts of your body. Some even claim that just by wearing a certain belt you will be able to achieve an equivalent result of doing hundreds of crunches. Any sane person with even the most basic idea about how muscles work and fat accumulates will tell you that these are just gimmicks and nothing worthwhile comes out of them. Even if some of these work even to the slightest fraction of what they promise, it will not be an intelligent idea to trust a much doubtful technology against the natural way of doing it.

As far as your belly goes, the best way to tighten that up is to go for an ample amount of cardiovascular exercises. Some of these methods are plain walking, jogging, bicycling, aerobics, swimming and certain high activity games such as tennis, badminton, basketball, etc. The focus should be to make your heart pump that bit faster so that it expends energy at an appreciable rate and then hold it at that state for at least twenty minutes. These exercises work in general for fat accumulated in any part of your body, making you lose the subcutaneous fat and resulting in your skin becoming taut. Your muscles will begin to show instead of being hidden under the fat. Five times of cardio a week shall see you through a good bit of fat.

The important thing to understand about fat is that it is like a big organ which is spread throughout your body. There is no way to get rid of fat accumulated in just one part of the body, unless of course you get a liposuction done. As you work on your muscles and add more mass to them, your metabolism rate will be triggered to new heights and the more of the food you eat will be burnt down to provide energy to the muscles instead of accumulating in your trouble areas. Apart from the cardiovascular exercises, it is important that you focus on the large muscles of your body, such as, your thighs, butt, lower and upper back, chest, biceps and triceps. Then move onto your hips, calves, shoulders and forearms.

Keep in mind that you have several thousand muscles in your butt, hip, legs, thighs, and lower stomach region. It is important to realize without regular toning and exercising, these muscles will turn into trouble areas and start accumulating fat. Even exercising might expose you to serious injury if you don’t do it correctly. However, right exercise doesn’t mean you need fancy equipment or access to the gym. Free hand exercises or ones with minimum equipment can be just as good.

The sour truth is that body types are at most times affected by genetic traits. So, if most people in your family have a body type which is obese, it is quite probable that you will have the same too. However, that doesn’t mean you can never have the body you always desired for. Genetic limitations might just make your task a little more difficult; however, those can never make it impossible. You need to work that bit harder and motivate yourself more in such a case.

Achieving firm buttocks, thighs, calves, and hips and shrinking the waistline is on the wish list of most people. Most women experience a lot of trouble with their buttock area due to excess fat deposition during the childbearing years. Human bodies are reluctant to give up on the fat deposited near the butt, thigh and belly, which makes it all the more important to involve in the right workout.

Let us take a look at five very successful exercises that contribute in letting you achieve that shapely figure.

The SquatThe Squat

Perhaps the best exercise for shaping your buttocks, it is performed with a barbell across your shoulders. Stand with your hands and legs apart with the feet pointing slightly outwards. Pull your shoulders back a little, inhale and then bend at the knees until your thighs are just about parallel to the ground. Now contract your muscles and bring yourself back up as you exhale.

Hamstring Curl

Start by laying face down on a leg-curl machine. Then move your Achilles’ tendons to below the padded lever by keeping your knees away from the pad. Now keep a flat back and then raise your feet towards the buttocks slowly. Contract the muscles, then very gradually lower our feet to the initial position. Repeat this a few times.

The Lunge

Stand with your feet apart and pointing straight. Take a pair of dumbbells and bend your knees. Begin by stepping forward with your left foot, and keeping it centered on your ankle. Don’t move the knees beyond your toes. Balance yourself by pushing the round with your heels. Then come back to the previous position, keeping your knee and hip straight. Repeat a few times and then move on to the other leg.

Gluteus (butt muscle) Kickback

Get down on your knees and hands with your knees bent perpendicularly. Keep your head up and lift the right leg back, then up. Maintain the knee bend till your thigh is in line with the torso. Contract your right butt and then get yourself back to the initial position. Now repeat with the left leg, and repeat the cycle few times.

The Cable Kickback

With a leather cuff hooked to a low cable pulley, start with cuffing your ankle and grasping the steel frame of the weight stack for support. Contract your butt keeping your abs tight and your knees and hips slightly bent and gradually kick one of your legs in an arc as high as possible. When you have achieved full extension, contract your buttocks to subject the muscles to maximum contraction. Now resist the pull of the cable and bring the leg to the initial position. Now repeat and then start the same with the other leg.

Last but not the least; you need to remember that exercises will work if and only if you ignite a change in your daily lifestyle. If you continue with the sedentary lifestyle of yours, even an hour of gym every day might fall short of making you achieve what you desire for. Avoiding junk food, eating more and more vegetables and less fats, choosing to walk that extra mile instead of taking your car, pressing yourself to maintain a straight posture at all times are some of the things you always need to follow. Remember that if your attitude doesn’t change, your body never will.

About Molly Bright

As a fitness fanatic, Molly Bright knows a thing or three about the subject. She’s the proud owner of some second-hand gym equipment that she uses religiously. At least she does when she’s not researching, and penning, great health and fitness articles!