Men tend to accumulate fat in their stomach and waist, while women, around the hips and thighs. The best way to battle these stubborn genes is through a sensible exercise and eating plan.

Shape up with this perfect lower body workout that targets your trouble zones: hips, butt and thighs.

In order to loose excess flab from any part of your body you need to burn calories and consume less fat. Include any aerobic activity that burns calories - you can do anything from playing basketball (400 calories an hour) to jumping rope (300 calories in 25 minutes). Also, if you want to shape-up, watch what you eat! Cut back on fats and sugar. You don’t need to starve yourself, but eat a well balanced diet consisting of a high intake of fruits, vegetables, whole grain cereals and sprouts.

Aim to get enough cardio activity to burn approximately 900 to 1200 calories a week. You could go dancing (300 calories an hour) or jumping rope (300 calories in 25 minutes) or walk regularly at a comfortable pace (300 calories an hour). It does not have to seem like a “workout”. Make it your time-out to de-stress.

These 10 exercises challenge the hips, butt and thighs using the ball, bands, dumbbell and your own body resistance.

Before beginning the exercise, clear your mind of everything other than the exerciseand determine your goal for doing the exercise.
Position the body so that is has the best possible position for support, safest angles for all joints, and the greatest ability to stabilize. Pay particular attention to the spine. Focus on contracting the muscles you are targeting. Remember to breathe. With most exercises, it is best to breathe out while contracting the muscles and breathe in while lengthening the muscles.

Warm up: Before starting your workout it is important to do a warm-up and stretch. Warm-up could be walking, jogging, riding an exercise bike, or using a stair climber for 5 to 10 minutes.

Stretch: After the workout, stretch the muscles you have exercised. Hold for about 10 seconds. Never bounce. Stretch smoothly and slowly.
Frequency: 3 days per week (on alternate days)

Format: 5-10 minutes warm-up

When determining the amount of weight to use, always start out light. Aim for a level at which the ninth or tenth rep is challenging but not impossible. When 12 reps become easy, add enough weight so that your workout to be challenging again.

The benefit: Strengthens the hips and back of the thighs

Stand facing a wall, with palms pressed against it for support. Lean forward slightly, keeping neck and spine in natural alignment. Extend left leg back, contract the hip and lift leg off the floor and lower down. Do not let the leg touch the floor as you lower down. Do 12-16 reps and switch legs.

The benefit: Strengthens the hips, outer, front and back of the thigh.

Stand with feet shoulder-width apart and knees slightly bent. Squat back until your thighs are parallel to the floor. Return to standing position and shift body weight to the left leg and simultaneously raise the right leg to the side. Return to starting position. Do 12-16 reps and switch legs.

The benefit: Strengthens and shapes the front and back of the thighs and the hips.

Stand with your feet hip-width apart and hold dumbbells in each hand, bring one foot forward. Make sure that when go into this lunge position, both your knees are bent in line with your ankles. Return to starting position and switch legs. Do 12-16 reps with each leg.

The benefit: Strengthens and shapes the front and back of the thighs and the hips.

Stand with your feet hip-width apart and knees slightly bent; and hold dumbbells in your hands. Keep your back in a neutral position and bend your knees to about 90-degrees, make sure your knees do not go over your toes. Return to starting position. Do 12-16 reps.

The benefit: Shapes the hips.

Lie on your back with your heels on the ball, and your knees at 90-degrees. Raise your pelvis and squeeze your hips as you lift up. Slowly return to starting position. Do 12-16 reps.

The benefit: Strengthens the hips, hip flexors and front of the thighs.

Stand facing a step (8 to 10 inches height). Place left foot on the platform so the knee forms a 90-degree angle. Shift weight to the left leg and step on the platform. As the left leg straightens bring the right knee up and then step back down. Do 12-16 reps and switch legs.

The benefit: Shapes the outer thigh.

Stand behind a support (chair or wall) with rubber tubing around both ankles. Hold the support. Raise the left leg to the side, and return to starting position. Do 12-16 reps and switch legs.

The benefit: Strengthens and tones inner thigh.

Sit on a chair. Position the rubber tubing around both the ankles and extend your legs out in front, parallel to the floor. Hold the edge of the chair for stability. Open thighs wide and close. Do 12-16 reps.

The benefit: Strengthens the front and back of the thigh.

Press your back against a wall and squat down until your thighs are parallel to the floor.  Hold for a count of 50 and return to starting position. Do 3 reps.

The benefit: Shapes the back of the thighs and hips.

Lie on your back against a wall, keeping left knee bent at a 90-degree angle. Right leg is straight up, with the sole of the foot facing the ceiling. Pressing the left foot against the wall, lift the hips off the floor and lower down to starting position. Do 12-16 reps and switch legs.

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