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4 Women Get a Lower Body Makeover

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Rowena's Story

Name: Rowena
Goal:Sculpt my lower body
Height: 5'1"

Rowena Told Us: "My lower body needs reshaping. I do yoga and strength-train, but not often."

Rowena Kam-Bergma, Before

Weight: 128 lb.
Body Fat: 25%
Waist: 31.5 Hips: 37"
Thighs: 20"


Weight: 122 lb.
Body Fat: 20%
Waist: 29" Hips: 34.5"
Thighs: 18.5"

The Plan

To firm up Rowena's bottom half, Christine Zibilich, a trainer at New York Sports Club in Westport, Connecticut, focused on basic moves like leg presses with multi-muscle movements such as lateral squats two days a week for one hour. She also had Rowena use the Pilates Reformer to strengthen and tone her core while working the legs.

On her own, Rowena ran, cycled, or did other cardio four times a week. She traded her morning bagel with butter (equivalent to eating five pieces of bread) for cereal and low-fat milk and added more protein to each meal.

The Transformation

Week one: My legs were shaking by the end of today's strength session. I hate cardio but know I have to do it -- Christine suggested listening to music to make it less boring. I'm totally energized, despite getting up at 6 a.m. to hit the gym. I even forgot to get coffee after my workout!

Week three: My lower body was in pain all last week, but my butt and legs are feeling tighter. Doing cardio is easier thanks to the music -- I don't even notice the time. Christine also taught me how to focus on my breathing when I exercise to help increase my endurance.

Week five: For the first time in months, I can zip an old skirt all the way up to the top. Before, I was 2 to 3 inches from doing so. Plus, my legs not only look more toned, but they're definitely stronger. I went skiing last weekend, and I didn't have my usual day-after soreness.

Week nine: I've dropped about 4 pounds, and even my husband recently commented on my "perky" butt.

Week twelve: In the beginning, this whole program was very, very intense. Now if I don't work out, I feel bad.

Next:  Kendra's Story


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JessicaBt wrote:

Hi Heather and thanks for your great tips. I started to follow the steps and already my skin feels smoother. Thanks so much! Jess

3/19/2013 04:36:31 AM Report Abuse
heather_j1 wrote:

Cellulite was a big problem for me too, but I managed to banish it in 2 months with coffee grind body wraps, done daily and special foods. Read my full story on

3/2/2013 06:28:23 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at:

11/5/2011 03:21:34 AM Report Abuse

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