Hi i play and train and do sports every day and I have a really healthy diet and yet I am fat around the butt and thigh. How can I get rid of this? Please help. Is there any exercises that I can do to tone the thigh , butt and stomach at home without going to the gym. Im 5"11 and I weigh around 10 and a half stone is that normal.
134465
If you wish to try there are some simple yoga exercises which can help reduce fat. \nSit in a cross-legged position (Padmasana) with your left foot over your right thigh. Do deep breathing exercise for the first ten minutes. Then take one deep breath and try to throw out breath in small parts by giving an inward jerk to your abdomen muscles. The stomach should move in and out while you do this. Do this for around 10 mins in the beginning and increase the duration as you grow perfect in it. This exercise in yoga is called Kapala-bhanti which should be done empty stomach preferably in the morning hours.  It helps reduce the fat as well as tone the abdomen muscles. Good luck.
536807
Remember, your butt is just a group of 3 muscles (gluteous maximus/medius/minimus - I'm not making this up as silly as they sound). Like any muscles you can overload them and they will bulk up. the best exercises are ones that force you to move your thigh backwards (ie. not leg curls or reverse leg curls - these exercise focus on the quadriceps and hamstring muscles. Try sitting on you hands and knees and lifting you leg up and down. Depending on your legs strength you can add ankle weights or resistance bands to increase the demands on your butt muscles. Just like any other routine it will take time butt you will get a stronger, more defined butt.
87128
Questions about fat burning and spot toning/reducing are our most popular question. The short answer is that you cannot spot reduce, and the way to burn fat is through aerobic exercise, which burns lots of calories; resistance exercise, which builds muscle (muscle is the engine that burns calories and maintains your metabolic rate); and then watch your caloric intake. \n\n1. There is a genetic factor that determines where people accumulate fat. Women tend to accumulate it in their hips, buttocks, and thighs, and men tend to accumulate it in their abdomen. The reasons for the differences between sexes have not been identified. Some people accumulate more fat than others, and the reasons for that have not been fully identified either, although there are theories. \n\n2. The fat that accumulates on the hips, thighs, and buttocks, although perhaps not cosmetically appealing, is not dangerous for your health. In fact, there is some evidence that it is actually good for your health. The opposite is true for abdominal fat. That fat has been implicated in heart disease, diabetes, and other health problems. Men with a large pot belly are therefore at increased health risk, whereas women with large hips or thighs are not necessarily at risk, at least not from the fat on their lower extremities. \n\n3. Fat, no matter where it is on the body, belongs to the entire body, so you can't spot reduce, i.e., you can't do sit-ups and lose abdominal fat, and you can't do leg raises and lose thigh fat. \n\n4. Fat is stored in special fat cells called adipocytes located all over the body. You have anywhere from 25 billion to 275 billion adipocytes. The average individual has around 30-35 billion. These adipocytes store fat and they release fat. When they release fat, the adipocyte gets smaller, and when they store fat, the adipocyte gets larger, just like a balloon that you fill with air or release air from. Contrary to popular belief, adipocytes do not divide when they get too big. Instead, what happens is that as an adipocyte absorbs excess fat and increases in size to approximately 15-20 microns (the diameter of a human hair is 100 microns), it sends a biochemical signal to adjacent adipocyte precursor cells called preadipocytes to absorb fat and grow larger. These preadipocytes then become fully mature adipocytes, and as a result, the individual gets fatter. During childhood and into puberty, both the number of mature adipocytes (hyperplasia) and the size of the adipocyte increases. It is believed by many scientists that the number of adipocytes stays fairy stable after adolescence and instead of an increase in the number of adipocytes during adulthood, the mature adipocytes enlarge to increase body fat. However, there is some recent evidence to suggest that the number of mature adipocytes can also increase during adulthood. In any case, what is certain is that excess caloric intake leads to increases in body fat, either through hyperplasia or through enlargement of the adipocyte. \n\nIt should be noted that preadipocytes develop from special cells in the body, and although genes control proteins that control preadipocyte function and development, the process is extremely complex and not well understood, but scientists are busy studying it. \n\nOne other point on this subject. Adipocytes do not disappear when they get smaller. They shrink only to a certain size, and then they just hang around as very tiny adipocytes, and they can always get large again. The only way to get rid of them totally is through liposuction. \n\n5. Adipocytes get large by feeding them. If you eat more calories than you burn, some of the excess carbohydrate will be stored as sugar, or glucose, in the muscles (called glycogen), and the rest of the excess will be stored as fat in the fat cells. If you continue to eat more than you burn, you continue to feed the adipocytes with fat and you get fatter. \n\n6. When you exercise, the adipocytes release fat into the
205006
As a health educator I am appalled at most of the people answering this question and their ignorance.\n\n  The fact is that the question, as you asked it, makes NO sense at all and to answer it with a cookie-cutter, one answer fits all people equally well response, could even be dangerous.  Is this a man or woman?  What age?  What height? Weight? Any serious physical conditions?  What is  their lean body mass?  Why do they wish to have a smaller buttocks?  Are they an athlete?  Sedentary office worker? Disabled retiree? \n\n  Just in case, any of these questions hit the mark and you need to talk to me personally, my e-mail address is included below . . . having said all that, I'll give you a generalized answer for a likely question-asker, OK?\n\n  Let's take two typical people who might ask this question.  First a girl 18 years old with a lean body mass (LBM*)of 57% and secondly a 45 year old man who once was fairly athletic but who has worked in an office for 23 years and is a couch potato:  his LBM might be 68%. The answer is almost the same for both people.  Forget the size of your butt, is it solid or is it flabby, that is the question!  If it's a solid butt, which is unlikely given the information I've included, then bless your grandparents, etc. for giving you good genes and be resigned to your beautiful solid butt because you can do absolutely nothing about it other than becoming anorexic and starving yourself unhealthily.  'nuff said on that!\n\n  On the other hand if the two sample people I've created for you have typical flabbus buttus Americanus, well a lot can be done to make it more solid . . . as far as reducing the size, a bigger reduction of a real flabby tush is most likely for the girl as she becomes more and more solid but the man is likely to replace a good deal of his fat with gluteus maximus ripplus musclus and will tend to see a lot less reduction in size.  Reason:  men build muscle far more easily than women do. \n\n  How is the reduction accomplished?  Thought you'd never ask.  The fact is that weight training will not reduce even a 1/4 inch.  You just might create an ultra-solid rear end beneath all that flab.  nothing wrong with calisthenics or weight training, they won't get you what you want, I'm afraid, but in conjuction with the exercise in the next sentence . . .  Eureka!   However, if you just walk 40-60 minutes a day 5-7 days a week, the flab will disappear and solid butt will gradually replace it.  Other aerobic activities such as dancing, skating, running, jogging, bicycling, tennis, swimming, and cross-country skiing will have the same effect, but walking is easily available to all people virtually all the time.  Good luck.
499155
do squats daily. side crunched (25 daily) of course cruches daily (25) do up to 50 squats if you have enough leg strength. these are good things to do at home. \n\nif you have acess/ and or want to start working out at the gym there are many other great ways to build ab and thigh strength. i am like you....skinny and in need of being toned lol....but this program has worked. i do it daily. but i also workout daily at the gym at school so my results have beeen way faster but i dont just do abs and thighs. i do full body workouts for an hour daily. but im tall so my results come so much slower unfortuneatley.\n\ngood luck.
331479
I didn't have a butt at all. Then I started running stairs, doing lunges and squats too, and I ended up with serious booty. I recommend you eat allot of protein and if you're not into meat, the bars and shakes can be pretty good, if you get the right ones. I suggest you pick up a women's fitness magazine like 'oxygen'. They always have awesome butt building moves. Hope this helps
52444
1) Exercise. like yoga or swimming or biking. etc.\n2) Lie down, and move your leg in circular motions like you are on a bike. So, this way you dont' actually have to exercise and bike outside. and you dont have to buy a bike. =D\n3) in the morning, squat down and shoot up. and repeat teh exercise very fast. It helps tighten the thighs and the butt. \nGOOD LUCK!
148398
Exercise is the best way to loose the fat and lift you butt back up. Cardio with some weight lifting will burn lots of fat, but you got to eat healthy also. Squatting and lunges will lift and tone your butt muscles real well. Unfortunately you can't spot train your midsection to loose the fat. Just maintain a healthy diet and good exercise routine too start seeing results.
107583
Do not be fooled there is no such thing as spot reducing. You cannot pick and choose where on your body you want to tone and shape. Genetics combined with a healthy diet and exercise, and environmental factors do that. \nI personally have exercises I do with clients that work the glutes, since this is such a popular area for people in exercising.\n\nLunges - forward motion and reverse stationary lunges. Make sure you keep your kneecaps from extending over your toes\n\nBuy a theraband - to wrap around your ankles and then walk side to side (unbelievable burn from that)\n\nSlow motion squat - feet shoulder with apart squat with dumbbells in each hand or one heavier dumbell with both hands between your legs (spread a little wider). Its slow motion so down slowly , hold once you reach the point where your hamstrings are almost parallel to the ground then hold 2 seconds then come up. Make sure you keep your kneecaps from extending over your toes.... very nice burn.\n\nleg press - slowly down - hold - then up . I got a few more but I would have to show you... they are more complicated.\n\nOk dont get the wrong impression, this wont tone your glutes and hips, its these in combination with \na healthy diet and fitness that work together toward a healthy lifestyle. Changing your diet and your level of fitness is what can change the way you look and feel. The best way to lose weight is about living a healthier life than what you may be living now. You will need a complete lifestyle change and you will need to be committed. \n\n\nCheck my source for a good plan to follow (save some typing).\n\nhttp://www.jtfit.com/lose-weight
571294
Run, go rollerblading, bike, these are all really good things for your butt.  You can even do squats and lunges that will make your butt more muscular.  I've been at least a C since i was 13 and i played soccer and swam 3 seasons a year.  For your arms do bicep and tricep curls.  You can even join a gym.\n\nBe your own trainer and nutritionist, the basic rules to losing weight are no soda, no fast food, lots of chicken, fish, fresh (not canned that’s bad) fruits and vegies, whole wheat stuff, yogurt. Not so many cakes and donuts and cookies. Basic common sense for eating, you just need to enforce it. Get all the bad stuff out of the house right away, just toss it or give it away while your still motivated. No alcohol if that applies. Some juice but make sure its all natural, because the ones that aren't are loaded with sugar and a leading cause in diabetes in children and adults. Lots of water, 3-4 liters a day, not all at once, but spread it out. Its really easy to down a liter or two while your watching tv or on the computer. Also drink some after you eat the bigger meals of the day, it helps your body pick out the nutrients in food when your food is more spread apart.  You also need to stay away from any sports drinks unless you’ve just had a long workout and then you need to limit yourself.  Most atheletes mix Gatorade with water because its two  complex for your body to get all the nutrients out of.  It needs to be diluted.  These rules may be hard to adapt to at first so start with cutting out the things you know you can live without.  Then work from there.  Remember these are  perfect eating habits, it can take you a while to work into it.  If you know you can’t live without your one treat a day, don’t fight it by trying to eat something else, just eat it and make sure that’s the only one you cheat on a day.  Otherwise you’ll get depressed and quit.  Another important point is getting the right amount of sleep every night.  You need 8-9 hours of sleep each night for your body to function correctly.  This is an important factor of losing weight.  Set up a routine for yourself and go to bed at about the same time each night.  \nIf you have never exercised much before, start with walking 30 minutes a day at a brisk pace. Move on to different terrains that include hills and increase the time spent. After a week or two, try jogging the route. No matter what find an activity you enjoy. Walking to jogging is just an example, try hiking, rollerblading, biking. Once you get into a regular routine, if your not happy with the level of difficulty, try signing up with a gym. Spinning, pilates or kickboxing classes are great. It will also introduce you to working with weights. Talk to a trainer for instruction before using any weights. A cheap investment is a balance ball, it works you stomach while your just sitting on it, like at your computer and its great for posture. There are hundreds of exercises you can use it for for your entire body. I can give you some ideas if you want, just email me. Also for more info on the benefits of water go to www.watercure.com Good Luck! Honestly if you need anything else don't hesitate to IM me, krista_girl86 even if you don't pick me as best answer, i'd be happy to help
646626
I fyou are looking to tone your thighs,legs,and butt then squats and lunges are perfect. Many people hate these two excercise because they are hard to do but they are only difficult at first. Once you've mastered them your bottom areas will firm up and start shrinking. If you do not wan to do them then just run and do leg presses.
187363
If you are confident in your body, why do you still want to lose your butt?  Women are infamous for finding things about theselves that they don't like, and it's mostly our own perceptions that give us grief.  If teh people around you who care about you are telling that you have no butt, maybe you should listen to them.  \nThere really isn't anyway to lose fat in just one area of teh body, but you can increase muscle tone, which would make your butt look firmer, if nothing else.  I've found that anything that works your hip flexors (lunges, stair climb) works your butt too.  Squats tone a lot too.  \nI really think that you should reconsider trying to "lose your butt", but good luck if you still feel like you need to try.  \nI'm not a marketing person or anything, but the April 2006 issue of Oprah magazine has a lot of really great articles about beauty and how women percieve themsleves. I highly recommend taking a look at it.
34448
I have a bad knee too and it is hard to find the right exercises to work out your legs.\n\n70% of getting in shape is diet.\n15% is exercise\n5% is water consumption\n\nTo get rid of those pockets of fat, your best bet is change our eating habits.\n\nHowever, if you strictly want to tone your legs, I would use the strengthing machines.  The best leg exercises are lundges and squats but they are the hardest on your knees.  Try doing leg extensions.  Set the weight low and do high reps (between 10-15).  By the time you hit your last rep, you should be struggling.  It shouldn't be easy.\nAlso, try the horizontal leg press.  This is good for your butt, quads, and hamstrings.\n\nIf you have a bad knee, I would nix the treadmill and go for the eliptical machine.  If you don't feel like you're working out as hard, turn up the resistance.  My chiroprator suggested this to me.  Also, try the stationary bike and turn up the resistance.  These will be better for your joints in the long run.\n\n\nHAVE FUN EXERCISING!
659713
I hate to break it to you, but the scale doesn't mean anything. You could be working out and exercising but not losing weight because it is being transformed into muscle. Think about it, if you're working on your thighs, it is very hard to lose weight on your thighs but very easy to make them look better and toned. I would say just exercise and work for that perfect body and forget what the scale says. If you don't lose weight but feel and look healthier, that is all that matters. I must remind you though not to exercise too much. A half an hour or 45 minutes a day every day is all that you need. Don't over do it, but also stay committed. Don't tell yourself that you deserve to eat that Krispy Kreme because you exercised yesterday, because you don't deserve it no matter what. I also remind you to eat after you work out and eat 4-5 smaller portions so your metabolism can digest it better then 2-3 heavy meals. And don't eat anything after 8 o'clock or so because while you're sleeping your body will digest the food and turn it into fat so midnight snacks are a no-no. Good luck.
345591
It's impossible to reduce fat in a site specific manner due to an exercise.That's referred to as spot reduction,it's a myth.Any form of exercise done on  regular basis,combined with a proper diet will help.\nFirst you have to cut calories below what you actually use during the day.You can find that number by calculating your basal metabolic rate.Just start doing an exercise routine you think you can stick with You'll see results in time.\nLook up spot reduction myth if you don't believe me.
156706
Turn your daily chores into a trainig regimine. I'm a boxer and I use that to keep in shape. Like what you pick up laundry, tighten your stomach, bend at the knees and lift your cloths, this is a nonpainful way to do sit up with out actually doing them. If you need to grab something tighten them muscles and turn at the waist and grab somethign on your left with your right hand. This works your side sumcles. What also works wonders and this works for a lot of Martial artists. When you are resting and sitting at home just watching tv, turn your comercial breaks into training set, sit up, sorry to target those musles they must be done. you might also try walking around the house on your tip toes this tightens and firms your calves and thoughs, and the extra callorie burn might reduce your belly fat. also eat smaller meals and drink plenty of water. Another great solution is to stop drinkiong all sugar drinks for a week and drink only water for a week, try to eat resposibly durring that week and this will trick your body into burning the fat it is storing instead of storing more, then after the week ease back into drink soda and jiuces, this will reduce your need to sode, but keep up the juices, your body breaks those sugars down faster than sugar in soda.
444695
first off, how much do u weigh and what is your height?\nif you are overweight or if u are plump but of healthy weight, then u could try doing cardio everday (brisk walking or jogging) for about 30-40mins and sensible eating. If u are slim or once you have reached the weight/size u're happy with, then start working with weights for your whole body (spot reducing is a myth) to tone up. i've been told that working with weights while still plump or overweight will only add bulk. In my case, its my thighs i hate. So try focus on losing a little weight before u hit the gym.