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Many women are afraid to exercise and lift weights because they do not want to get big and bulky.
They do not want to lose too much of their good looking figure and sexy curves.
However, exercise and lifting weights can actually help slim the thigh area and tone, sculpt and lift the butt area. Although women cannot build muscle like men, some can get bulky only if the weights are too heavy, diets are excessive in calories or too high in protein, or if they do not incorporate cardiovascular exercise in their exercise routine.
Women who wish to tone and slim down should try using lighter weights for the upper body and perform many repetitions (reps). For example: doing two or three sets of an exercise, each set consisting of between 15 and 30 reps of light weights between 2.5kg to 5kg would be sufficient. In an effort to keep the butt and thighs plump and toned, lower body exercises can be done with more weight and fewer reps, for example 10kg to 14kg for the lower body and reps of 10kg to 15kg.
Some of the best exercise for the butt and thighs are squats, lunges and step-ups. If you want to keep some curves and size, use slightly heavier weights but fewer reps — if you want to tone and slim, then use lighter weights and more reps.
STEP-UPS
Stand behind a 15-inch platform (step, bench or a chair).
Place the right foot on the step. Push through the heel to come onto the step.
Concentrate on only using the right leg.
Step back down and repeat all reps on right leg before switching to the left leg.
SQUATS
Stand with feet hip width apart.
Sit back; bend the knees, lower into a squat, keeping the knees behind the toes.
Press into the heels to return to stand.
LUNGES
Stand with feet together and hands on hip.
Take a large step forward, bending back knee so it almost hits floor. Both knees bent at 90 degrees.
Push through heel of front leg and return to starting position.
Repeat on opposite side.
Lifting weights does not mean building large and bulky muscles. Keep the weights light, control your diet and you will not get bulky. Also, do not forget the cardio. This will keep off the bulk and help give you a nice tone.
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