Fat likes to cling to the lower stomach, butt and thighs. Years of lethargy and poor diet decisions can add dozens of lbs. to those areas of your body, reducing your attractiveness and possibly your self confidence. Luckily there are exercises that, coupled with healthy eating choices, can reduce the amount of fat you have in those areas. By building muscle through exercises that burn calories, you will burn the annoying fat from your butt, thighs and lower stomach, and you will add muscle, which will tone the areas and compact them.
Crunches
Your lower stomach muscles are always there. To let them show, though, you need to make sure not to have a layer of fat on top of them. Abdominal crunches will build the muscle, but you can't burn fat in a specific area with exercises --- you have to lower your overall body-fat content with diet and aerobic exercise. To perform a proper crunch, you need to lie on your back and place your feet on a wall so that your legs make 90-degree angles. Cross your arms on your chest. As you contract your abdominal muscles, lift your head and shoulders off the ground and bring yourself to a sitting upright position. Slowly lower back down to complete one repetition.
Lunges
Lunges will force the muscles around your butt to constrict and will tighten them up, meaning you will have a less flabby butt. Start in a standing position with feet together, then step forward with one foot and plant it firmly. Pushing against that front foot, lower your back knee toward the ground, and when you get the bottom, each leg should be at a 90-degree angle. Push off the front foot in a controlled manner and return to a standing position. You can also hold dumbbells in your hands to add extra weight to the exercise.
Squats
Squats are not easy work. Doing them, however, will provide outstanding benefits for your butt and thighs, because they will be holding a large amount of weight and then pushing it up. According to Bodybuilding.com, 20-repetition squats are the best squat workout to build muscle. Stand under a barbell loaded with weights, place the bar on the back of your shoulders and lift it up, holding all the weight on your upper shoulders. Keep a straight back, keep a tight overhand grip on the bar and lower your hips toward the floor. When your butt goes below your hips, explode up to a standing position. Your feet should be slightly turned outward and your knees should never go ahead of your toes during the exercise. Keep your abs tight throughout the exercise.
Jogging
Jogging burns calories, and burning calories lessens the chance that you will have a surplus of calories at the end of the day. Surplus calories turn to fat, and fat goes to your butt, thighs and lower stomach first. So by jogging five days a week, you can prevent the fat from ever developing. Jogging also works the thigh muscles with every step, and you should also try to keep your abs tight while you do so.
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