Slimming the thighs as well as the belly is good for the heart

Whether you carry extra fat in your belly (an apple shape) or your thighs (a pear shape), slimming down can help your heart, according to a new study.
Previous research found that while belly fat was clearly linked to a higher risk of heart problems, in comparison, fat in the thighs and backside seemed to be associated with less heart disease risk. But an analysis of seven weight-loss studies including a total of 399 people (mostly women) challenges that latter claim.
Losing inches in the thighs, hips, and buttocks tended to lower other risk factors for heart disease, according to the findings, which were published in the April 4 Journal of the American Heart Association. For lowering cholesterol, losing leg fat was just as important as losing abdominal fat. The bottom line: Losing excess weight, whether from your belly or your buttocks, will benefit your heart.
 
20 Minutes Workout to Get You On Your Way to Loosing Those Extra Fat
Running Man
Fitness Focus: Glutes, Calves, Thighs, Hips, Core

• Stand facing stairs with elbows bent at sides.
• Take a giant step up to second step with right foot, then hop up, bringing left knee toward chest.
• Land on stair with right foot.
• Immediately step down to the floor with left foot while bending right leg behind you.
• Hold for 5 counts, keeping your abs tight to help you balance.
• Do 16 to 20 explosive hops on right foot, using your arms to gain momentum; switch sides and repeat.

Beginner Option: Step up without hopping; hold the end phase of the exercise for 2 seconds, touching back foot to floor to help with balance.
Standing Flyer
Fitness Focus: Thighs, Calves, Hips, Chest, Shoulders, Core

• Stand sideways to stairs, placing right foot on the first or second step.
• Keep feet wide apart and turn toes out 45 degrees.
• Hold a 3- to 5-pound dumbbell in each hand, palms forward, arms extended at chest height and elbows slightly bent (not shown).
• Bring weights together in front of chest while lowering hips into a plié.
• Hold for 2 seconds.
• Return to starting position and repeat for 16 to 20 reps; switch sides.

Beginner Option: Lower halfway down into a semi plié; keep hands on your hips (no weights).
Reverse Lunge
Fitness Focus: Glutes, Legs, Hips, Core

• Stand facing staircase with right foot planted on the first or second step, holding 3- to 5-pound weights at hips.
• Leaning forward slightly, lunge back with left leg, bending right knee 90 degrees and keeping knee aligned over ankle.
• Remain in low position and bring left foot up to meet right on step.
• Squat down, lowering hips another 2 inches. Hold for 2 counts; repeat.
• Do 16 to 20 reps, alternating sides.

Beginner Option: Lose the weights and bend knees only 45 degrees. Do 12 reps on each leg.
Leg-Step Extension
Fitness Focus: Glutes, Hips, Hamstrings, Core, Chest, Arms

• Get on all fours with hands stacked under shoulders and toes pressed into step.
• Tuck right knee in toward chest.
• Extend right leg behind you and squeeze glutes; hold for 2 counts (not shown).
• Do 10 reps; switch sides.

Beginner Option: Do this exercise on the floor instead of the stairs, and perform only 6 reps per leg.
Single-Leg Rotation
Fitness Focus: Legs, Thighs, Glutes, Hips, Obliques

• Stand facing away from the stairs with left toes on the first step, torso straight, holding a 3- to 5-pound dumbbell in each hand.
• Bend right knee 90 degrees, keeping knee aligned with ankle.
• Turn torso to the right and bring weights over outside of right thigh.
• Hold for 2 counts; return to start.
• Do 16 to 20 reps; switch sides.

Beginner Option: Do the rotations without weights; bend knee only 45 degrees.
Burn 225 Calories in 20 Minutes

• Stay on the stairs for this intense, fat-blasting cardio routine. You'll burn approximately 225 calories while sculpting your legs, butt, and abs.

Minutes 0:00-3:00
Basic Stepping

• Walk up and down the staircase, pumping arms.
• For the third minute, lunge upstairs two at a time; go down single stepping.

Minutes 3:00-7:00
Side Step

• Stand with left side facing stairs.
• Step up, leading with left foot and pumping arms; climb up on an angle.
• Switch sides after 2 minutes.

Minutes 7:00-8:00
Basic Stepping

• Repeat minutes 0:00-3:00.

Minutes 8:00-10:00
Explosive Toe Tap

• Hop up to first stair with left foot, tapping ball of foot on step.
• Switch legs, hopping up with right foot and down with left.
• Continue, switching sides and moving as explosively as you can.

Minutes 10:00-12:00
Basic Stepping

• Repeat minutes 0:00-3:00.

Minutes 12:00-14:00
Mountain Climber

• Place both hands on second or third step, palms aligned under shoulders, leg extended behind you.
• Hop left knee toward chest, then bring right knee forward and left leg back.
• Keep head above heart at all times.

Minutes 14:00-16:00
Basic Stepping

• Repeat minutes 0:00-3:00.

Minutes 16:00-18:00
Squat Jump

• Stand in a half squat, knees bent about 45 degrees.
• Jump up, landing on first stair.
• Step down to floor; immediately squat down and jump up again.

Minutes 18:00-20:00
Basic Stepping

• Repeat minutes 0:00-3:00.

 
Props you will need to help you on your way to your fitness dreams, as you may or may not know exercise is only 50% percent of your journey, healthy diet and dedications is the other 50%.

• A good quality multi-vitamin
• Good protein quality protein powder
• Professional help/ dietitian putting your diet together
• A good music playlist to get you going

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