Fighting The Female “Stubborn Area”

5. Be patient; the best results never happen overnight

Now that you have some suggestions on how to fight the female “stubborn area,” challenge yourself to try at least one new thing at the gym this week. You might not notice changes right away, but stick with it for a few weeks and then assess your progress. It took time to add the unwanted weight to your figure so it will definitely take time to achieve results. It is better for you both mentally and physically to gradually slim down; if you attain results slowly, you are more likely to keep the weight off over time. If sculpting a sexy lower half were easy for us women, it wouldn’t be called the “stubborn area.”

6. Last, but definitely not least, ditch the scale! Don’t get caught up in trying to lose pounds; focus more on losing body fat and trimming down areas of your body that you aren’t completely happy with. Who really cares how much you weigh; for example, you can weigh 140 pounds yet look like someone else that weighs 120 pounds. Your body composition is far more important than that meaningless number on that piece of metal or plastic sitting in the bathroom. The scale doesn’t know if you have fat or muscle so why bother playing mind games with yourself. If you absolutely must weigh yourself, don’t do it more than once every two weeks. Use your clothing and the mirror to assess your progress.

Remember, it doesn’t always have to be called your “stubborn area!” Work hard and believe; your lower half may eventually end up being your best asset!

Sample Female "Stubborn Area" Workouts

Beginner Buns and Thighs Routine

Monday, Wednesday, Friday
Leg Extensions 2 sets of 15-18 reps (1 minute rest)
Leg Curls 2 sets of 15-18 reps (1 minute rest)
Full Squats 2 sets of 15-18 reps (1 minute rest)
Lunges 2 sets of 15-18 reps (1 minute rest)


Intermediate Buns and Thighs Routine

Monday
Leg Extensions 3 sets of 15-18 reps (1 minute rest)
Leg Curls 3 sets of 15-18 reps (1 minute rest)
Full Squats 4 sets of 15-18 reps (1 minute rest)
Lunges 4 sets of 15-18 reps (1 minute rest)

Friday
Full Squats (Using Wide Stance) 4 sets of 15-18 reps (1 minute rest)
Leg Extensions 3 sets of 15-18 reps (1 minute rest)
Stiff Legged Deadlifts 3 sets of 15-18 reps (1 minute rest)
Step Ups 4 sets of 15-18 reps (1 minute rest)

My Personal Advanced Buns and Thighs Routine

Monday
Leg Extensions 4 sets of 15-18 reps (1 minute rest)
Standing Leg Curls 4 sets of 10-12 reps (1 minute rest)
Full Squats (Using Wide Stance) 5 sets of 10-15 reps (1 minute rest)
Hack Squats 4 sets of 10-12 reps close stance followed by 10-12 more reps using a duck stance (1 minute rest)

Friday
Full Squats 5 sets of 8-12 reps (1 minute rest)
Leg Extensions 4 sets of 15-18 reps (1 minute rest)
Stiff Legged Deadlifts 4 sets of 10-12 reps (1 minute rest)
Walking Lunges 4 sets of 15-18 reps (1 minute rest)
Step Ups 3 sets of 15-18 reps (1 minute rest)

Note:
Keep in mind that I like variety and therefore my advanced routine gets changed on a weekly basis using the exercises recommended in this article.

About The Author

Heather Wojdyla is a NASM Certified Personal Trainer with a Bachelors of Science in Exercise Science/Adult Fitness from the University of Tampa. She has numerous years of training experience and has competed successfully as a natural competitor in various Figure competitions at the State and National level. Heather is currently working on her first women's fitness book.