When it comes to excess weight, a few places on the body are considered problem areas. For women, these tend to be the butt and thighs. You can lose weight by adjusting your diet and doing a few key exercises. The result will be weight loss, not only from the butt and thighs but also from the whole body. To do this, you need discipline and a desire to make it happen.
Step 1
Clean up your diet. Eliminate deep-fried foods, processed foods, refined foods and foods that are high in saturated fats. Replace them with foods that are high in fiber, low in fat and rich in nutrients. Some examples are lean meats, lowfat dairy products, whole grains, fruits, vegetables, seeds, nuts and legumes.
Step 2
Drink more water. Get rid of all high-calorie beverages. Liquid calories are still calories, and they can lead to weight gain. Some examples of these beverages are soda, sweetened teas, sugared coffee drinks and alcohol. Replace them with water, as it has zero calories, it keeps you hydrated and it also helps to metabolize fat. The Institute of Medicine recommends that women consume 2.2 liters per day and men consume 3 liters per day.
Step 3
Run up hills. Find a nearby hill that is about one tenth of a mile long. Do a 15-minute warm-up on flat ground, and then come to the hill. There are four parts to this exercise: sprint to the top and jog back down; side-step to the top, leading with the right leg, and jog back down; side-step to the top, leading with the left leg, and jog back down; and finally run up the hill backwards and jog back down. Perform this circuit four times and then do a 15-minute cool-down. The whole routine should take about 45 to 60 minutes. Do this three times per week on alternating days.
Step 4
Do some walking lunges. Lunges work the butt, hips, thighs, calves and hamstrings. Take long steps across the floor and bend your knees until they form roughly 90-degree angles and your back knee is about two inches off the floor. To increase the intensity of this exercise, hold dumbbells in your hands. Take 10 to 12 steps, then turn around and walk back to your starting point. Do four sets.
Step 5
Use the towel to do sliders. You need a slippery surface such as a hardwood or linoleum floor. Stand with one foot on the towel. Slide that foot out to the side as far as you can, and slide it back to the starting point. Focus on using the inner thigh and butt muscles. Do four sets of 10 to 12 reps with each leg.
Step 6
Squeeze the ball. To do this exercise, straddle a Swiss ball directly over the center. Slightly bend your knees and proceed to squeeze the ball as hard as you can. Hold for 30 seconds and rest for 30 seconds. Alternate back and forth for five minutes, which gives you five reps.
Step 7
Get enough sleep. You need to get adequate amounts of sleep to fully recover from workouts and to repair damaged muscles. The Centers for Disease Control recommend that adults get seven to nine hours of sleep every night.
Tips and Warnings
- When doing walking lunges, make sure that your front knee does not go past your ankle when you are in the lunge. Perform your leg exercises (steps 4 through 6) three times per week, on the days off your hill circuit. Do a 10-minute warm-up, then perform the lunges, sliders and finish with the ball squeezes.
- If you have never worked out before, or if you have not worked out in a long time, consult your physician before engaging in any high-intensity exercise.
Things You'll Need
- Swiss ball
- Towel
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