BASIC TRAINING.

Q: I train three to four times a week, cardio and weight training. I have been training for more than five years, and I never seem to be able to get my lower body (butt and thighs) any smaller or cut. My upper body is perfect and how I like it - lean, toned and muscular. But I don't know what I'm doing wrong and why my lower half doesn't change. Can you help me?

A: Try these exercises:

Leg press outer thigh/leg abduction with cable attached to your ankle

Leg extension hamstring curl machine

Inner-thigh machine

Stationary lunges

Reverse lunges

Plie squats

By doing 25 reps in a drop-set format, you will recruit the slow-twitch, medium fast-twitch and large fast-twitch muscle fibers. This will help you burn more fat and get more definition.

I recommend doing these exercises in the weight room once or twice a week. Do two sets to 25 reps. The first 15 reps should be with a heavier amount of weight so that when you get to the 13th and 14th rep, you can barely push the weight. Then decrease the weight about 25 percent and immediately do another 10 reps.

Also try to do one of the following: Pilates, power yoga, hatha yoga, Iyengar yoga or ashtanga yoga. These will help lengthen and define the muscle fibers in your lower body.

Weight training and cardio shorten the muscle fibers, which will make you look more bulky. However, yoga and Pilates will help you lengthen your muscle fibers, giving you a sleeker, longer more defined muscle.

You will get the best results from doing all three: cardio, drop sets in strength training, and yoga and Pilates.

FITNESS TIP

Here are a few samples of a great post-weight-training workout meal: After an intense training session, you will want to have a balanced meal that includes protein, healthy fat and high-fiber carbohydrates. For example:

Breakfast: Two poached eggs (organic, farm-raised, with omega-3 fatty acids), a slice of whole-wheat toast with blueberry all-fruit jam and a side of steamed spinach.

Lunch: Tuna sandwich with a side salad of organic baby greens topped with flax seed oil and lemon juice.

Dinner: Broiled salmon, steamed broccoli and cherry tomatoes with 1/2 cup brown rice.

ABOUT THE TRAINER: Jeanette Jenkins, founder and president of the Hollywood Trainer fitness company, has a bachelor of science degree in human kinetics from the University of Ottawa. A resident expert on the Food Network's weight-loss show, ``Weighing In,'' and is one of 17 experts chosen for Nike's Elite Athletes program.

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no caption (Jeanette Jenkins)