Aerobics Step for Lower Body Weight Loss

Aerobics is a type of exercise that elevates your heart rate to a target zone for maximum heart health and fat-burning potential. Experts recommend at least 30 minutes of aerobic exercise a day to achieve optimum fitness. You can target areas of your body to work out during your aerobics routine by isolating muscle groups using exercises specific to those groups. The lower body can be toned with a variety of aerobic steps.

  1. Step Aerobics

    • Climbing stairs is a great way to shape up the lower body and strengthen the heart. Step aerobics allows you all the benefits of stair climbing without the pitfalls of reaching the top and having to come back down again. Use a safe, sturdy, elevated platform in your aerobics work out. Step onto the platform with one foot and then the other and then step back down, one foot at a time. Do this movement in time with the music. When you become proficient in your technique, you can step to the side of the platform, or up and over, in many different combinations. This exercise tones your thighs and buttocks muscles.

    Leg Lifts

    • Another great way to shape up your lower torso is by lifting your legs. Stand with your hands on your hips and lift your right knee up towards your chest. Lower it and do the same movement with your left knee. Repeat these knee lifts for four counts of eight. Walk in place for two counts of eight and then begin your knee lifts again. To increase your heart rate, raise and lower faster and add a little hop to your opposite foot. This exercise targets your thighs, buttocks and lower abdominal muscles.

    Knee Bends

    • Finally, you can tone your thigh muscles and your buttocks muscles by a series of movements where you slowly bend at the knees and straighten them again. Start with your hands on your hips, with your feet shoulder width apart. Keeping your back straight, slowly bend your knees, lowering your upper body and use your thigh muscles to rise back up again. Move down in two counts and up in two counts. Repeat this movement 10 times. Next, use the same knee bends, except this time bend further down. Be careful not to bend the knees further than the tips of your foot. If you want to add a little variety, try bending down and then when you stand up, reach one arm over your head and bend to the side before you dip back down again.