Having a sizable butt--and thighs to match--accentuates the female figure. The problem arises when the fat gets out of control. This may not increase the risk for chronic disease like visceral belly fat, but it can increase self-consciousness. The best way to lose butt and thigh weight is through proper exercise and eating habits. By losing weight and building muscle, you will give your butt and thighs more definition and a leaner appearance.
Step 1
Choose your foods wisely. Pass on the chips, frozen dinners, cupcakes, sweetened cereals, white bread and deep fried chicken. All of these foods are high in calories, sodium, sugar and fat. Stick with healthier options like turkey and chicken breasts, fish, beans, whole grains, fruits, vegetables, low-fat dairy products and tofu.
Step 2
Graze throughout the day and keep your portion sizes small. Have a meal when you get up and continue to eat every two to three hours thereafter. This will keep your metabolism up, energy levels high and hunger under control. Combine protein and complex carbs with every meal to make them balanced. Tuna on whole wheat bread with lettuce, tomato and light mayonnaise is a meal example.
Step 3
Perform cardiovascular exercise to burn the fat in your butt and thighs. Running, fast-paced walking, elliptical training, biking, stair climbing, swimming and rowing are all forms of cardio that involve the lower body. Choose one of these forms and work out three days a week on alternating days. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio.
Step 4
Stand with your feet in a wide stance and your toes turned out to do plie squats. Hold dumbbells straight down in between your thighs and lower your butt toward the floor. Stop when your knees form 90-degree angles, stand back up and repeat for 10 to 12 repetitions. Maintain a straight back and tight core throughout.
Step 5
Stand with your feet in a staggered stance to do explosive lunges. Position your arms in front of your chest like you were boxing and lower your body by bending your knees. Stop when your back knee is an inch above the floor and your front knee is bent 90 degrees. Jump in the air and quickly change your foot position. Land softly on the balls of your feet, lower yourself back down and jump again. Continue jumping for 30 to 45 seconds.
Step 6
Execute a set of squat jumps. Stand with your feet shoulder-width apart and lower yourself into a squat. Jump in the air as high as possible as you reach your arms above your head. Land lightly on the balls of your feet, lower yourself back down and repeat for 10 to 12 jumps.
Step 7
Perform a set of glute kickbacks from an all-fours position on the floor. Place your hands under your shoulders and knees under your hips. Lift your right leg off the floor and push your foot up toward the ceiling. Lower it back down, repeat for 12 to 15 reps and switch sides.
Step 8
Lie face-down to do prone leg raises. Place your legs together and rest your head on your forearms. Raise your right leg in the air as high as possible and hold for a full second. Lower it back down slowly and repeat with your other leg. Alternate legs until you've done 12 to 15 reps with each leg.
Tips and Warnings
- Perform four or five sets of your leg exercises, and do them three days a week on noncardio days.
Things You'll Need
- Dumbbells
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