Although it is not possible to spot-reduce certain areas of your body, it is possible to lose those unwanted pounds on your hips and butt by losing overall body fat. You will need to burn extra calories by incorporating cardio into your daily routine and also change bad eating habits to a diet of healthy food choices that will speed up your weight loss. After your cardio routine, you can do exercises that focus on your target area, such as your hips and butt, to tone and firm.
Cardio and Diet
Step 1
Incorporate at least 30 minutes of cardio into your daily routine. You can run, jog, swim, walk, cycle or play your favorite sport each day. Cardio will increase the number of calories you burn and help you lose body fat.
Step 2
Replace unhealthy foods in your diet with fruits, vegetables and whole grains. These foods will not only increase your metabolism, aid in digestion and reduce your desire for unwanted snacking, but they will also give you the energy you need for exercise.
Step 3
Drink plenty of water, which helps flush unwanted toxins from the body and keeps your digestive tract working properly, both of which are important for weight loss.
Toning Hips
Step 1
Do the outer-thigh lift. Standing up straight with knees slightly bent, lift your right foot slightly off the ground. With your right leg out straight, pulse your leg up and down on your right side for 20 repetitions. Repeat with your left leg.
Step 2
Perform lunges. Standing with both feet together, step your right foot out in front of you and drop your left knee almost all the way to the ground. Make sure your right knee does not go over your right toe because this will place pressure on your knee. Return to your starting position and repeat with your left leg.
Step 3
Stand with your feet twice the width of your shoulders and your knees and toes pointed out to do the plie squat. Squat while pushing your hips slightly back, and keep your knees over your ankles. Return to your standing position and repeat 20 times.
Toning Butt
Step 1
Start with the roundhouse exercise. Get on your mat on all fours with your back flat. Keeping your body still, lift your bent right knee out to the side at hip level and kick your right leg out straight to the side before returning to a bent knee. Do 15 kicks and return to your starting position. Repeat with the left leg.
Step 2
Do the slide sculpter by standing with feet together and knees slightly bent. With hands above your left knee and hinging forward at the hips, lift the right heel off the ground and slide the right foot out to the side, straightening your right leg. Pull the leg back inside to the starting position and repeat 10 times. Switch legs and repeat.
Step 3
Perform the glute swoop by standing with your feet hip-width apart and knees slightly bent. Extend your arms out in front of you at shoulder level. Hinge forward from the hips and lift the right leg off the ground with toes pointed out. Lift your right leg up high and curl your foot toward your butt. Return to the starting position. Do 15 repetitions and switch sides.
Tips and Warnings
- Losing weight takes time and patience. Set realistic goals for yourself and celebrate milestones.
Things You'll Need
- Comfortable clothing
- Athletic shoes
- Mat
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