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Three Basic exercises that melt lower body fat and build muscle

Updated on April 4, 2011

It is first importaint not to start using these tips or any other weight loss/exerscise tips, until you speak to your Dr.


Three basic exercises


Here is a list of exercises starting at beginner level, that you can do after you have got permission from your dr.

10 squats

10 lunges

10 hydrants

These exercises do not seem like much, but they will help you get the lower body you want after you have had your baby. Follow these small steps everyday to mold into a new you.

Remember, this is a beginners pace. Once you have completed your aerobic activity, and done ten of each, take a break until you are ready to go again.

Now repeat this, until you have done 100 of each exercise, you only have to do the aerobics once a day.

Water is another benefit of helping flush the fat away. You should drink enough water to stay hydrated, but never over do it. 8-12 glasses of water a day is the recommended standard. However, your activity level, and a number of other factors should be taken into consideration when deciding your fluid intake.

Spice up your food. Cayenne pepper (or cayanne pepper as it's sometimes spelled as) increases metabolism by immediately influencing the venous structure.

A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week

You are on your way to getting a tighter lower body after the baby.

Partner with someone


Grab a partner. Exercising with another person or with a group promotes mutual support and increases your likelihood of sticking to an exercise program.

Wear tight pants


Wear tight pants! Your body will actually mold to the pants. I would suggest you do this when you can get away with it.

Aerobic activity


You should consider an aerobic activity before strength training. They say that doing this gets your heart rate going for the entire workout, which ends up challenging the body more and helping you to burn even more calories while you train. This is certainly a strategy to consider if your body's up for the challenge. I am going to suggest getting some salsa dance in. You can burn on average 10 calories per minute with this dance! Don’t worry if you don’t have time for a class, you can get a video, and do it in the privacy of your own home.

Eat Right


You should start eating right. I am not talking about a starvation diet; get some protein in your diet. You need protein to build muscle. When we cut calories for weight loss, our body switches and burns more of the protein from muscle cells in order to balance our body's energy needs.

six pack


Want 6 pack abs? You can do more intense training later, for now; I will suggest dropping body fat. Have you seen a skinny person that has a 6 pack, but hasn’t worked out a day in their life? It’s because they have a small body fat percentage. Your stomach muscles are already under the fat, they are already developed. It’s good to do stomach exercises, but don’t do them too hard, until you get the rest of your body in condition.


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