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Q) I’m a classic pear shape – can you suggest exercises (both in and out of the gym) to target the stubborn areas around the thigh and hips?
By slhaf | May 21, 2009
A) Unfortunately, you can’t ‘spot reduce’ or target an area with a specific exercise to reduce body fat. It is possible to target muscles, however, but muscles lie underneath fat and if you want to improve both tone and shape, consider ways of reducing the fat first.
You’re quite right in saying hip and thigh fat is stubborn! Fat around the abdomen is faster to metabolise than hip and thigh fat, so you may find you can lose it on your tummy but not so much on your thighs. The key is to work on getting your body fat to a healthy level (between 21 and 34 per cent). Tackle the following list of objectives, one at a time, and keep reviewing them to ensure you stay on track. For the ones you find hard, enlist help. For example, get a personal trainer or training buddy to spur you along.
1) Adopt a healthy lifestyle. Walk briskly 30–60 minutes every day, and focus on extending your legs and squeezing your bum to maximise muscle tone in this area.
2) Assess your diet, go for lean options and a variety of fruit and vegetables with smaller amounts of protein and wholegrain carbohydrates.
3) Keep sugary, fatty snacks to a maximum of one to two per week.
4) Don’t drink more than 14 units of alcohol a week and drink two to three litres of water every day.
5) In the gym, focus on hard workouts that push your fitness levels and burn maximum calories – try Spinning, treadmill hill walking and running, and cross-trainer workouts. Aim to do a combination of 30–45 minutes three to four times a week.
6) In the weights room, don’t focus on your hip and thighs, but on areas of the body that help detract from them, work on shoulders, arms, back and chest muscles.
7) Go to Pilates classes that focus on working the thighs and hips – this will add shape and tone without adding bulk. Exercises to concentrate on include the bridge, side leg series, hip extension exercises (bottom squeezes) and leg circles. Get a routine you can do at home at least two to three times a week.
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