Slim thighs & legs, lose hip fat, booty lift in 30 days
WEEK 1
REST
WEEK 3
WEEK 4
This carefully designed plan is your gateway to a more toned and sculpted lower body. Whether your goal is to shed excess fat around your thighs and hips or to achieve a firmer, lifted butt, you`re in the right place.
Workouts: 3 - 4 per week
You`ll need: Yoga mat, equipment is optional
Focus: Lower Body
Level: Beginner, Intermediate
Cardio: low impact
Over the next 30 days, you’ll engage in targeted exercises, effective cardio routines, and a balanced diet plan, all aimed at transforming your body. I understand that every body is different, so this program is designed to be adaptable to your fitness level, ensuring that you can progress at a pace that suits you.
✔ Targeted Lower Body Workouts – Focus on inner and outer thighs, glutes, and hips to tone and lift.
✔ Fat-Burning Cardio & HIIT – Helps accelerate hip and thigh fat loss.
✔ Glute Activation & Strengthening – Lifts and shapes the booty for a firm, round appearance.
Consistency and commitment are key. Stick with the program, trust the process, and you’ll start seeing results that boost not only your physical appearance but also your confidence and overall well-being.
Let’s get started on your journey to a fitter, firmer, and more fabulous you!
Diet & Nutrition Guide
Your diet plays a crucial role in fat loss and muscle toning. Follow these key principles:
✔ Protein-Rich Foods – Chicken, fish, eggs, tofu, Greek yogurt to build and tone muscles.
✔ Healthy Fats – Avocados, nuts, seeds, and olive oil to support hormone balance.
✔ Complex Carbs – Brown rice, quinoa, sweet potatoes for sustained energy.
✔ Hydration – Drink 2-3 liters of water daily to aid fat loss and muscle function.
✔ Meal Timing – Eat balanced meals every 3-4 hours to maintain metabolism.
✔ Reduce Processed Foods & Sugars – To prevent bloating and unnecessary fat gain.
Example Meal Plan:
Breakfast: Scrambled eggs, whole grain toast, and avocado.
Snack: Greek yogurt with almonds and berries.
Lunch: Grilled salmon with quinoa and steamed vegetables.
Snack: Protein smoothie with banana, chia seeds, and almond butter.
Dinner: Lean chicken with roasted sweet potatoes and mixed greens.
Optional Post-Workout Snack: Cottage cheese with flaxseeds.
Healthy Lifestyle Habits for Long-Term Success
✔ Prioritize Sleep – Aim for 6 - 9 hours of quality rest for muscle recovery and hormone balance.
✔ Manage Stress – Include meditation, deep breathing, or light walks.
✔ Stay Active Throughout the Day – Take stairs, walk often, and avoid prolonged sitting.
✔ Monitor Progress – Track results with measurements, progress photos, and workout logs.
✔ Limit Alcohol & Processed Foods – Prevents fat accumulation and enhances muscle definition
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IMPORTANT: Be recovered for your sessions, get enough sleep regularly and listen to your body.
Begin with 1 video per day or do all as your strength levels/schedules.
Rest 2 weeks before you start a new program
Frequently Asked Questions
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Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam ❤