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.

How old are you, OP? Can you play competitive soccer?

Anonymous wrote:

Anonymous wrote:Over the course of three years or so I've gained at least two inches on my butt by lifting weights so it can be done. I was not blessed with a butt so I had to work at it, just like any other muscle on the body it will grow with the right training and diet.

But (and I am not the OP) what if the issues isn't lack of muscle - it certainly isn't for me. My legs are strong, really strong. But the muscle is just covered by a layer of fat so you can't see it. Fat that I don't have anywhere else on my body.

Lifting weights is a great way to burn fat, it raises your metabolism but it will make you hungry so monitor your macros and over time you should shed the layer of fat. Lift 2x a week and do cardio of choice 2x a week. Try to mix things up when you lift weights, for example lift heavy one session and one light, and you could even do plyometrics, i.e "box jumps" or push the "prowler sled" if you have access. If done right, those will burn like no other. Good luck!

Try bar classes.