It's no surprise that fat loss in the butt and legs is a goal for most people trying to lose weight. Unfortunately, there is no such thing as spot reducing. However, you can do certain exercises that burn fat and tone muscles of the legs and butt.
Aerobic Exercise
Aerobic exercise must be a part of your daily life if you want to lose weight. Fat loss is increased with 30 to 45 minutes of moderate to high intensity exercise done five to seven days per week. Exercising at a high intensity burns more calories during and after exercise than does low intensity exercise. The mode of activity that you choose to do will also make a difference on weight loss of butt and legs. Physical activities like jogging, running and bicycling use the large muscles of the butt and legs. The more you use them, the more the muscles will adapt, resulting in a smaller butt and leaner legs, according to the American Council on Exercise.
Resistance Training
Resistance training does a couple of things to help with weight loss in the butt and legs. First, training with weights increases your lean body mass. The more lean body mass you have, the higher your metabolic rate becomes. That means that you will burn more fat calories no matter what you are doing. Secondly, it will tone and strengthen the muscles of the legs and butt, if done correctly. When starting out with resistance training exercises, do one to two sets of 12 to 15 repetitions. Lower sets with higher reps will increase fat burn.
Forward Lunge
If you are just starting this exercise, you can do it without weights, and then add weights as you begin to feel stronger. To begin this exercise stand with your feet shoulder-width apart and your back straight. Step one foot forward and bend the same knee to lower yourself closer to the ground. Slowly bring yourself back up and return to the start position with both feet together. Finish your set on the first side, then repeat on the other side, recommends the "Essentials of Strength and Conditioning: National Strength and Conditioning Association."
Standing Dead Lift
This exercise will work the butt muscles and requires you to use a weight. Start with the weight on the ground with hands shoulder-width apart. Your legs should be bent and your torso, bent at the pelvis, almost parallel to the ground, with your back straight. In one motion, raise the weights off the floor, straightening your knees and pelvis so that you are standing straight up. Return to the start position, slowly flexing your knees and lowering the weight back down.
Knee Extension
This exercise can be done on a weight machine or with ankle weights. You should be seated for both exercises. If you are using ankle weights, place one on each ankle. If you are using a weight machine, sit with your ankles behind the weighted pad. Slowly raise your legs up so that your knees straighten out, then lower them back down to the start position. For ankle weights, it may be necessary to do this exercise with one leg at a time.
References
- American Council on Exercise: Trimming Off the Fat
- "Essentials of Strength and Conditioning: National Strength and Conditioning Association" Thomas R. Baechle, Roger W. Earle, editors; 2000.
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