Weight loss from the thighs, butt and hips can only occur if you lose weight throughout your body. The only possible way to lose weight from a specific area involves cosmetic surgery. Luckily, exercises that focus on toning and strengthening your thighs, butt and hips can enhance the shape of these areas as you lose weight throughout your body. Be prepared to spend three to six weeks exercising and dieting before seeing any visible changes other than fitting into your clothing a little better. Consult you physician before making any major changes to your diet or exercise habits.
Step 1
Reduce your overall caloric intake by eating more fresh produce, whole grains and lean protein, while limiting your intake of high-calorie drinks, processed foods, baked goods, alcohol and salty snacks.
Step 2
Engage in 30 to 90 minutes of aerobic exercise that works your thighs, butt and hips on most days of the week. Any bout of exercise that increases your heart rate and breathing rate to a point that you can carry on a conversation, but cannot sing, and lasts for at least 10 minutes can count toward your daily total.
Step 3
Perform three sets of eight to 12 repetitions of mountain climbers at least twice a week. Start by kneeling on the floor. Lean forward, placing your palms on the floor. Shift your weight and straighten your legs until your weight is distributed evenly between your hands and the balls of your feet. Bring your left foot forward and place it between your hands, leaving your right leg straight behind you. Push off with both feet and simultaneously switch feet positions, causing your left foot to land between your hands and your right foot to land behind you with your right leg straight. Repeat.
Step 4
Complete three sets of eight to twelve rebound squats at least twice a week. Start in a standing position with your feet spread hips-width apart, hands at your sides. Lower your hips toward the floor as though trying to sit in a chair. Continue lowering until your heals come off the floor. When you reach this point, Throw your arms up toward the ceiling and push through your feet as you jump off the floor, straightening your knees. Land with bent knees and continue down to the lowest position. Repeat.
Step 5
Execute three sets of eight to twelve lateral kicks at least twice a week. Start in a standing position, feet spread hip-widths apart. Slowly raise your left leg to that side as high as possible. Hold for a one count and gradually lower to the floor. Repeat on the other side.
Tips and Warnings
- A food log can help you identify your poor eating habits and make it easier to decrease your calorie intake. Only change one or two poor exercise or food habits every two to three weeks to allow new, healthier habits develop. The more you enjoy an activity or exercise program, the better your chances of sticking to a program.
- Reducing your calorie intake below 1,200 calories for women or 1,500 calories for men could limit your intake of nutrients and lead to malnutrition.
References
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- American Council on Exercise: Mountain Climbers
- Amercican Council on Exercise: Jump and Reach
- American College Of Sports Medicine: Physical Activity Guidelines
- Fitness Magazine: Standing Side Kick
- Centers for Disease Control And Prevention: Improving Your Eating Habits
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