source: merakilane.com


It is a well-known fact that most women tend to get the fat deposit in their hips and thigh region. This fat deposited are driven by certain hormones called oestrogen. Oestrogen considerably slows down women’s ability to burn the calories that she consumes. Thus the fats start slowly building up in the lower body of women. This process is considered to be quite natural specially formulated during the process of puberty in women or early pregnancy.

Some deposits of fats in the lower body enhance the look of your body, as long as the waist-to-hip ratio is well maintained. But when the body starts losing the ratio that is when you should immediately start maintaining a good diet and regular workout to start correcting the target area.

Losing the fats from your lower body is definitely difficult. But adding a specific group of exercise targeting your lower body can make it possible to maintain a perfect figure.

Workouts for Lower Body


It is considered to be the best workout for your lower body. It targets the fat deposits, particularly in your thighs and hips area. It’s a mandatory part of any workout regime. It makes your leg muscles and bones grow stronger.

If you are looking for a workout that can burn calories like crazy, then squat is the answer for you. Squats burns calories even a few minutes after your workout.

Blood circulation is very important for the good functioning of your cardiovascular system. The movements of the squats help in good flow of blood in your system. It also improves your posture and maintains your body’s balance.

Target Muscles:- Hamstring, glutes, calf and quads

How to do a basic Squats?

Variations of Squats

If you get bored with doing basic squats then no issues you can try a range of squats

Ski Squat

Bring both your legs together and stand straight.

  • Held your hands straight in a horizontal position.

  • Imagine you are sitting on the chair and bend your knees and go down.

  • Then again come up. Repeat the movements

Sumo Squat

  • Stand straight and move your legs apart as far as possible.

  • You can keep your hands in a horizontal position or can use a weight like a kettlebell for more impact.

  • Imagine you are sitting on the chair and bend your knees and go down.

  • Then again come up. Repeat the movements

Jump Squat

Its a basic squat with a jump motion when you come up.


It’s a workout that makes you more functional meaning It helps you in your daily routine. It keeps your important muscles like hip, glute muscles, spine muscles stretch and relax. It a good for relaxing your spine because unlike other exercises it does not put a load on your spine.

Target Muscles: Glutes, quadriceps and hamstrings.

How to do lunges

  • Stand Straight in an attention position.

  • Move your right leg forward and bend it at 90 degrees.

  • Also, bend your left leg to 90 degrees and try to touch the floor with your left knee.

  • Try to hold the position for 5 to 10 seconds and return to the neutral position.

  • Repeat. You can do the same thing alternating your legs.

Variation of lunges

There are many variations of lunges you can try like forward lunges, backward lunges and walking lunges.

High Knee March

In this workout, you need to stand in the same place and march. Try to lift your knees as high as possible. Also, move your hands along during the high knee march. It is a complete body workout.

You can also make it a bit hard with adding a little hopping motion

Target Muscles: calf, quadriceps, hamstrings and buttock muscles.

Stair Climbing

  • It tones your hips, thighs and lower abdomen.

  • It increases your stamina.

  • Climbing stairs for 7 minutes a day can lower the chances of heart attack by 33 %

  • Reduces your weight gain rate and builds muscle.

Target Muscles: Abdominal Muscles,Gluteus Maximus, Hamstrings, Quadriceps

Wall Sit

For those who are suffering from knee problems and are advised to not engage in a squat, there is an alternative for them i.e the wall sit. This workout goes not put much strain on your knees.

But I give almost the same benefits as a squat. It sculpts your hips, thighs and calf.

How to do it?

  • Stand straight with the support of a wall on your back.

  • Imagine you are sitting on the chair and bend your knees and go down.

  • Hold the position for 20 to 30 seconds. Then come up.

  • You can either hold a dumbbell or a kettlebell to lose more calories.

    Target Muscles: Quadriceps, Hamstrings, lower back

Glute Bridge

As the name suggests, this workout helps your glutes, hamstrings and spinal muscles to strengthen and stay flexible.It strengthens your core, stabilizes your spinal cord.

Target Muscles: gluteus maximus, thighs, hips, core, and hamstrings

How to do it?

Workout Routine For Lower Body



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