Losing weight in the hips, thighs and butt is only as complicated as you make it. Although these are separate areas, they often work in harmony during movements. Take advantage of this when you are trying to lose weight. Perform fat-burning exercise along with compound exercises to improve your definition. Compound exercises work more than one muscle group at a time. Address your eating habits too.
Step 1
Eliminate all the foods that are high in saturated fat, sodium and simple sugar. Crackers, cupcakes, chips, frozen dinners, ice cream, white bread, French fries and pizza are examples. Stick with nutrient-dense foods instead like whole grains, fruits, vegetables, lean beef, fish, poultry, beans and low-fat dairy products.
Step 2
Reduce your overall caloric intake to promote weight loss. Determine your daily average intake and reduce it by 500 to 1,000 calories. This will lead to 1 to 2 lbs. of weight loss per week, according to the Centers for Disease Control and Prevention. This weight will be lost throughout your whole body.
Step 3
Perform cardiovascular exercise that works your butt, thighs and hips. The main muscles in these areas are the glutes, quadriceps and hamstrings. Run, pedal a spine bike, step on a stair climber, use a rowing machine or glide on an elliptical trainer to get your cardio. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Work out three days a week on alternating days.
Step 4
Execute a set of plié squat reach and jumps. These exercises burn calories while working the butt and inner thighs. Stand with your feet in a wide stance and turn your toes out at an angle. Squat until your thighs are parallel to the floor and you're low enough to touch it with your fingertips, according to Women's Health. Jump in the air with all your might and reach above your head with your arms. Land with your feet in the same position and repeat 12 to 15 times.
Step 5
Stack two to three aerobic steps on top of each other to do switch-leg leaps. Place your right foot on top of the steps and your left foot on the floor. Press down with your foot and lift yourself into the air. Switch your feet quickly so your left lands on the steps and your right lands on the floor. Step right back up and continue to alternate with each leg. Perform 12 to 15 jumps with both legs.
Step 6
Lower and lift your butt to do bootstrappers. Place your hands shoulder-width apart on the floor, your feet together behind you and fully extend your arms. Keep your arms, back and legs straight as you lift your hips and get your body into an inverted angle. Bend your knees and lower them toward the floor right below your stomach. Stop when they are an inch away, then lift your butt back up until your legs are straight. Repeat for 12 to 15 repetitions.
Step 7
Perform a set of side leg circles. Lie on your right side, stack your legs and prop your head up with your hand. Lift your left leg in the air and proceed to draw small circles as you continually raise your leg higher. Stop after you have done six to eight circles, then slowly lower it down drawing circles in the other direction. Roll over onto your other side and repeat with your right leg.
Step 8
Lie face-down on the floor to do prone leg lifts. Move your legs together and raise your left leg up as high as possible. Squeeze your glutes forcefully, slowly lower your leg and repeat with your right leg. Alternate back and forth for 12 to 15 repetitions.
Tips and Warnings
- Perform four or five sets of your leg exercises and do them three days a week on your non-cardio days.
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