Flabby butt and thighs. What's the cure?

Ariane,

Question for you: other than eating clean and working out, is there anything I can do during the day at work to combat the effects of sitting down for 10 hours or so? I feel like my butt and thighs are significantly flabbier and bigger than they've been for the past couple years, even though the rest of me is in better shape and I'm more toned than I've ever been in my upper body. Can sitting all day at work have something to do with this? It seems harder and harder for me to tone up my lower body--could this be genetics at all?

I'm not claiming to eat perfectly or to work out 7 days a week, but compared to a year or two ago, my lower body just isn't the same. I work for a startup so shorter hours aren't really an option for me these days--what can I do besides get up and go for a few quick walks during the day?

Thanks! Katie

Hi Katie,

Sitting all day is certainly not helpful in building and maintaining muscle. Other than getting up frequently, eating a clean diet, working out regularly, I suggest you take the stairs as often as you can. If you work in an office building make it a point to climb at least 10 flights every day. The difference in your thigh definition will be noticeable very quickly.

Do you tend to get swollen ankles from sitting long hours? Chances are you benefit from increasing your circulation. If blood flow is inhibited then fat burning won’t be at its max either. An herbal supplement called horse chestnut helps with strengthening the capillaries in your legs for better circulation. It prevents the veins from swelling and turning into varicose veins (don’t cross your legs while sitting!). It’s even shown to reduce night time leg cramps. And, it may even improve cellulite by strengthening the fibers around the capillaries that contract to deliver oxygen and nutrients to the skin surface. Take 10mg of aescin daily.

Of course, genetics to a great extend determine in what part of your body you store body fat and it could very well be that you lose fat in your upper body first and then in the legs. However, that doesn't mean you can't change the shape of your body to a certain extent.

In addition to your cardio workouts, you have to build up leg muscles. Without muscle you won't ever get definition and all the cardio in the world won't help you slim down in your lower body. I suggest you hit the gym at least once a week – ideally twice - and do a leg workout using the following machines. Perform 8-12 reps on each machine – 3 sets – and choose a weight that fatigues your muscles by the 10^th rep. 

• Leg extension machine
• Hamstring curl
• Leg press
• Adductor (inner thigh machine)
• Abductor (hips/thigh machine)

These 5 machines will hit every single leg muscle if done with good form and they will change the shape of your legs. In summary, work on building up lean muscle and keep a clean diet, drink lots of water and keep up with your running. The change will happen with consistent effort.