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[quote=Simon123]Ladies, there is no such thing as spot reduction done naturally.  Cardio alone won't do it.  Lifting weights will-  blast away with a variety of exercises at different angles to target the hamstrings and butt, if you are at an ideal weight and want to shed the stubborn problem area.  If not, lose the weight first before getting into a weightlifting program.

There's been lot of buzz about "thigh gap" and how it's suppose to be the ideal shape for women.  But some women who are not ectomorphs can't simply have one due to their body type but that doesn't mean they are out of shape, by no means.

With that said, as others have posted lift heavy and often, mix in some pylos, sprinting is great, and change up reps/sets going from heavy to light.  Form is crucial of course, so is warmups/activations.  Some of the best exercises in my mind are:  squats & deadlifts (and all it's variations), lunges (which works the lower glutes), back extensions, cable pull throughs, and glute kickbacks.  Do the compound exercises first before the isolation exercise.  Try these for a month or two and you will see results if done right.

Hope this helps. [/quote]

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