So next time you tell yourself you cannot change your lower body well then you are just making excuses. Its common for women (even thin women) to hold a vast amount of fat on their thighs and butt. Body fat percentage recommendations are higher for females, as this may serve as an energy reserve for pregnancy. When women reach menopause and the estrogen produced by ovaries declines, fat migrates from their buttocks, hips and thighs to their waists where the fat is stored in the belly. In order to change the shape of your lower body you need to target all the different muscle groups in your legs, this will burn a lot of fat in your lower body, make your legs look lean and toned and will help reduce cellulite. 1)     Take a before photo – front on, side on and from behind – when your working hard and looking in the mirror everyday you will not notice the changes to your body but when I show clients their progress photos they are amazed at the difference.
Stretching will also increase results as your relaxed muscles will be able to tone up faster.
For a great chart to get started check out the Stretch Guide and also the Basic Yoga sequence in the Flat Tummy Solution.

Hi there Zady old school training where you focus on one or two body parts in a session is great for gaining bulk, not so good for rapid toning. Hi Vix, great article and very encouraging Just a quick question, I am tall and have long legs and pretty big feet. Hi, I’m an 18-year-old female that has undergone significant weight loss (I went from 160 to 116). First check out Vix’s Blog Post series How to get toned- that will give you heaps of information about reshaping your body. I dont have any running specific guides as I specialise in body transformations- so, my focus is on my clients getting lean through a decrease in their bodyfat% and increasing lean muscle tone for a lean and toned look. I am recently starting to tone up my body after a few cheeky comments of being bottom heavy!
I am over 16stone but Im told I carry it well as it doesn’t gather around my waist, generally my legs. Just a quick question, I note today we had sumo squats, tomorrow we have ballet squats, but the pics look the same. It’s the sugar, milk cream and syrup that is the real issue with coffee so no double Frappachinos!

I’m still pretty new to strength straining, but after the first and second workout I was only experiencing the typical post-workout soreness and stiffness so I just kept going. Im so self conscious of my bottom and thighs and also want to add scuplture and muscle to my puny arms. Now all the stiffness is gone, but I have these pains when I do the lunges (and I notice them a bit throughout the day whenever climbing stairs). Im going to start doing these exercises but was just wondering if we can eat foods that contain healthy fats like pistashio nuts (excuse spelling) amd other peanuts like cashews etc as well as dried fruits during the odd snack.
Would you also recommend 15-20 daily exercises because as lazy as it sounds thats all my body can take! I need some spurring on to stick with being good My bottom half makes me really self conscious in summer dresses sorry for moaning!

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