Do squats and a lot of muscle exercises there. Also do aerobic exercise. There's technically no such thing as "spot training". You need to get in shape overall in order to really see the muscles you're toning in that area. I'm guessing you want to lose fat and boost muscle in those spots, right?
5
Unknown member
Jan 02, 2023
Replying to
Yes! I def wanna have more muscle. I also wanna work on my core too and strengthen it
Couple of years back I used to do HIIT. It's awesome. I used an app that I randomly found on google playstore. It had pre made routines with timers and all that. It is definitely worth a try.
Now personally I use yoga, mountain climber exercise and walking on inclined treadmill for leg, thigh, stomach. When I was regular, it gave me a flat belly and strong legs n thighs. Nowadays I'm not regular, but I'm also at peace with what I have. My belly is not super flat but it is fairly decent and that's cool too :D
work your whole body, 3-5 times a week. compound lifts will help you pack on muscle and strengthen bones, calisthenics/plyometrics keep you agile, HIIT training optimizes VO2max.
nutrition is key for optimizing hormones and body composition.
i recommend hiring a (female) nutrition coach, who will help you determine how much to eat (SPOILER ALERT: it’s more than you think!) and macronutrient ratios (you can also do research yourself).
the 800g challenge a designed by EC Synkowski is a great start!
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HIIT workouts are pretty good. You can find tons of workout videos on YouTube.
Do squats and a lot of muscle exercises there. Also do aerobic exercise. There's technically no such thing as "spot training". You need to get in shape overall in order to really see the muscles you're toning in that area. I'm guessing you want to lose fat and boost muscle in those spots, right?
Couple of years back I used to do HIIT. It's awesome. I used an app that I randomly found on google playstore. It had pre made routines with timers and all that. It is definitely worth a try.
Now personally I use yoga, mountain climber exercise and walking on inclined treadmill for leg, thigh, stomach. When I was regular, it gave me a flat belly and strong legs n thighs. Nowadays I'm not regular, but I'm also at peace with what I have. My belly is not super flat but it is fairly decent and that's cool too :D
work your whole body, 3-5 times a week. compound lifts will help you pack on muscle and strengthen bones, calisthenics/plyometrics keep you agile, HIIT training optimizes VO2max.
nutrition is key for optimizing hormones and body composition.
i recommend hiring a (female) nutrition coach, who will help you determine how much to eat (SPOILER ALERT: it’s more than you think!) and macronutrient ratios (you can also do research yourself).
the 800g challenge a designed by EC Synkowski is a great start!
good luck 💪🏽
crunches and sit ups are good for the core
Tracy Anderson Metamorphosis worked for me. Her eating and exercise plan is tough but genuinely transformed my body.