what good cardio exercises can i do to gain a very slim but toned look? (and any other exercises)?

Question

i want to have slimmer hips & waist... but i want to have a larger rear-side. i hear squats are good for that. can someone tell me what a good routine would be? (like running 3 times a week for 30 mins then..)etc? i will be visiting the gym about 4 times a week.. can anyone give me advice on this?

i normally do some pilates, because i have the tapes from windsor pilates.. but after stopping it really gained a lot of muscle. should i stretch afterwards, so that the muscle doesnt get too much?

other then pilates.. what can i do? pilates is great but its not cardio.

haha! thats funny you mentioned capoeira! i used to do that back when i was in rio :) i forgot about that. i will definitely try to find that again.

Answer 1

The best thing for you to do is a brazilian martial art-dance called Capoeira. The movements will give you exactly the physique that you want - no surprise since it comes from Brasil.

If you cant find a capoeira class then the next best thing is to combine cardio-vascular exercise such as doing running or the step ladder or the cross trainer and to do squat exercises as you have rightly pointed out. To lose body fat the best time to train is in the morning on an empty stomach. You need to train for at least 20 mins ideally 30 and train within the 'fat burning zone' which is 60 - 80% maximum heart rate. It is good if you break sweat.

I assume that you are a woman so the following squat exercise will help. It is called the dumbell squat. and works mainly the gluteus and quadriceps muscles.

Stand with feet slightly apart, a dumbell in each hand and the arms relaxed looking straight ahead:
1) Inhale, slightly arch the back and bend the knees
2) when thighs reach horizontal extend the legs to return to the initial position
3)Exhale at the end of each effort.

There is no point working with heavy weights. Working with moderate weights in sets of 10 to 15 provides the best results

Always be careful when doing a movement like the squat to avoid back injuries. A good gym instructor can show you how.

Answer 2

This following cardio circuit that i do is really toning and all you need is a jumprope! It takes 12 minutes and burns 130 calories. If you wanna burn more, just do more reps!! (and maybe take twice the time...so like, if you do two circuits, you'll burn 260 calories)

minute 0:00-1:00 WARM UP with jumping jacks
1:00-2:00 QUICK FEET PUSH-UPS run in place as fast as you can for 5 seconds, then drop to the floor and complet one full push-up; repeat
2:00-4:00 CARDIO DRILL jump rope
4:00-5:00 SKATER LUNGE standing with feet hip-width apart, bend right knee 90 degress and place it behind left foot. Return to start and repeat with opposite leg.
5:00-6:00 REVERSE CRUNCH lie on back with knees bent, feet lifted and arms at sides. using your abs, lift your hips off floor; lower and repeat
6:00-8:00 REPEAT CARDIO DRILL
8:00-9:00 MOUNTAIN CLIMBER get into a full push-up position and bring one knee toward chest. switch feet back and forth as quickly as you can, keeping palms on floor.
9:00-10:00 SQUAT JUMP stand with feet shoulder-width apart, arms at sides. squat down, then jump up explosively. land softly into squat position; repeat
10:00-12:00 REPEAT CARDIO DRILL

Answer 3

Try Pilates - most gyms offer it now. It's focus is toning and flexibility. Also, you can try swimming and rowing.

Answer 4

i think its called yoga booty ballet. it looks really fun and easy to do. ive seen it on tv