Exercise both through weights and cardiovascular can burn fat in the lower body.
Burning fat in the lower body area is best accomplished by doing cardiovascular routines. While this will burn fat, traditional running is not the best way to target the lower body muscles. Cardiovascular routines that feature High Intensity Interval Training (HIIT), such as breaking up a run with hills, increase the body's ability to burn fat while training muscle groups. Exercises such as roundhouse kicks on a heavy bag or kettlebell swings are also effective means of targeting these muscles and burning fat.
Instructions
Running
1. Find an area with moderate hills that fit with your current fitness level. The area should have flat surfaces as well.
2. Perform a warm up run of five minutes. The purpose of this is to get the blood flowing through an increased heart rate.
3. Run up a hill at your maximum effort. Once you have reached the top of the hil, continue running on a flatter surface at about 50 to 60 percent for several minutes.
4. Alternate hills and traditional running until the fatigue is too great. As you progress, add on another hill run.
5. Perform a cool down once you have finished, reducing your run to a light jog before finishing off with static stretching of the legs. An example of static stretching is bending down to touch your toes.
Round House Kicks
6. Stand in front of a heavy bag or a partner holding a kick shield. The side of your dominant hand should be behind your weaker hand's side.
7. Pivot your front foot 45 to 90 degrees to open up your hips. Pick up your back foot and bring it over and across. Your shin should be making contact with the bag or shield.
8. Retract the leg and repeat this action. A good repetition range is 15 to 25.
9. Switch foot position and repeat using your non-dominant leg to kick.
Kettlebell Swings
10. Stand with your feet slightly wider than shoulder width, both hands gripping the kettlebell.
11. Bend your knees and allow the kettlebell to hang between your legs. Your thighs should be parallel to the floor.
12. Thrust the kettlebell up using your hips and thigh muscles. Once your arms are parallel to the floor, use your back and shoulder muscles to slow it.
13. Lower your thighs back down to the floor as your arms guide the weight down.
14. Repeat this process either to times or repetitions. A starting time is 45 seconds. Add 15 to 30 seconds as you increase stamina and muscular endurance. Once you can go for two minutes non-stop, move to a heavier weight.
Tags: lower body, floor your, parallel floor, static stretching, traditional running, using your, with your