Legs, thighs, hips, butt, and stomach can accumulate fat - without proper exercises, these areas get out of shape.
All kinds of emotions get triggered as a result of out of proportion figure. With good nutrition and targeted exercises,
you can get back that pleasing shape.

Nutrition
Mineral nutrients contribute towards toning and contractibility of muscles. Vitamins are involved in the strengthening
muscles, formation of collagen, and play a role in production of energy (energy is needed to have the ability to do
exercises). Proteins ensure new tissues are built (including muscles), carbohydrates provide a constant supply of
energy.

Exercises
The critical point is to understand the muscles that you are targeting when exercising in order to obtain your required
results. Exercising a muscle means it has to be contracted and expanded. This is the basis of all workouts. It is
important therefore to understand how a muscle you are targeting is joined on both its ends thereby understanding
what kind of movement contracts and expands them. The more the muscles contract and expand the more they get
toned. The surrounding tissues also get rearranged. The more exercises are done, the more the surrounding tissues
get smoothed out. When this happens, cellulite is eliminated if present. Exercises should therefore be done
consistently and persistently. Few exercises or no exercises at all result in irregular surrounding tissues (not
smooth) around the muscles. This promotes muscle flabbiness and formation of cellulite. Understanding muscles then
will result in targeting the right exercises to the problem areas. The legs, thighs, hips, butt, and stomach can be
trimmed to the desired shape and look.

The Muscles
When you want to lose weight on the stomach for example, the exercises you do should contract and expand the
muscles in the stomach area; that is the rectus abdominis, the internal oblique and the external oblique muscles.
Exercises for toning the butt should target the gluteus medius and the gluteus maximus. To tone the thighs, exercises
should aim at contracting and expanding the hamstrings muscles and the biceps femoris muscles (back of thigh).
The front of thighs has the gracilis muscles, sartorius muscles, rectus femoris muscles and the vastus lateralis.
Muscles to be targeted in the legs are the tibialis anterior.

An example of a simple exercise for the stomach to target the muscles mentioned above is lying on your back on an
exercising ball (or even on your bed). Then you proceed to stretch your arms fully beyond your head. Move your
arms (still fully stretched) upwards and forwards towards your stomach and back beyond your head. Repeat until
you feel it in the stomach. You could add a few kilos for more resistance.
Forward bending as you try to touch your toes with your hands and then straightening up again will expand and
contract the butt muscles and the back of thighs muscles. If more resistance is desired, stairs (at the same spot)
squats, and several others will tone the mentioned muscles.

For detailed legs, thighs, hips, butt, and stomach exercises, check the link called "Fat Reduction Around Hips"
in this website: [http://www.diet2health.co.za]