Doing one exercise repetitively will do little in the way of fat reduction on your bum and thighs. The best and fastest way to lose weight in these areas is to take a balanced approach that involves fat-burning exercise, muscle-building exercise and dietary changes. By building muscle, you will not only increase your resting metabolism, but you will also give your bum and thighs a more defined appearance.
Step 1
Consume less food when you eat. Cut your portion sizes by using smaller plates and bowls and get in the habit of walking away from the table as soon as you feel satisfied. Choose healthier foods with your meals as well. Give up the foods that contribute to weight gain, such as sugar-coated popcorn, waffles with butter and syrup, processed meats, frozen dinners, candy bars and french fries. Eat nothing but fruits, vegetables, lean meats, fish, beans, whole grains and low-fat dairy products.
Step 2
Perform cardiovascular exercise that involves your bum and thighs. According to the American College of Sports Medicine, 60 to 90 minutes of cardio is necessary to lose weight. Run, ride a bike, walk briskly, glide on an elliptical or use a rowing machine to meet this time frame.
Step 3
Execute compound exercises that work the bum and thighs together. Compound exercises work more than one muscle at a time, and they recruit a maximal amount of muscle fiber. The more muscle you build, the more definition you will create and the more calories you will burn. Perform deadlifts, leg presses, lunges, step-ups and straight leg deadlifts, which work the glutes, quadriceps and hamstrings all at the same time. These are the anatomical names for the muscles in your bum and thighs.
Step 4
Mix plyometric exercises into your routine. These involve a slow lowering phase followed by a fast explosive movement. Not only do these exercises build lean muscle, but they also burn significant calories. Do exercises like box jumps, leaping lunges, tuck jumps, stair hops and star jumps to work your bum and thigh muscles and lean them down. To do star jumps, lower yourself into a deep squat, jump in the air and extend your arms and legs out into an "X," or star shape. Land lightly on the balls of your feet and repeat.
Step 5
Exercise regularly to get the best results. To see results, you need to stick to a program on a weekly basis. Do three or four compound exercises and three or four plyometric exercises in the same workout. Aim for 10 to 12 reps with each exercise, and repeat the workout three days a week nonconsecutive days. Perform cardio three days a week on the off-days of your weight training exercises.
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