If your lower body is your problem area, you don't have to live in baggy pants. Change your eating and exercise habits to lose fat in your butt and legs, and incorporate strength-training exercises into your routine that tighten and tone your glutes, thighs and hamstrings. You'll be wearing shorts and bikini bottoms in no time. Talk to your doctor before starting a new exercise program, particularly if you have health conditions or injuries.
Step 1
Eat a healthy diet of fresh fruits and vegetables, lean protein and whole grains in moderation. Reduce your calorie count, but do not eat fewer than 1,200 calories if you are a woman and 1,400 calories if you are a man. Cutting your calories will lower your body fat percentage, which will slim your butt and thighs quickly.
Step 2
Exercise for at least 30 every day, participating in a strenuous activity that gets your heart pumping, like jogging, swimming or basketball. Aerobic exercises, or exercises that raise your heart rate, will burn the most calories. Although it may still be possible to lose weight in your butt and thighs without exercising every single day, increasing the number of times per week that you workout will help you lose weight and build muscle tone faster.
Step 3
Stay away from fad diets that promise rapid weight loss by eating small quantities of the same foods over and over. Although fad diets will probably help you lose some water weight, you'll gain the weight right back when you resume your normal diet.
Step 4
Do weight training exercises that target the thighs and butt for 20 minutes, two times a week. Lifting weights more often won't yield faster results -- your muscles need time to rest and repair themselves after weight-training sessions. Doing leg lifts and squats will use the body's own weight to tone and firm muscles, even if you don't have access to a weight room.
Step 5
Perform the ice skating exercise to tone your butt and thighs at home when you don't have time to hit the gym. Stand up straight with your feet at the width of your shoulders. Hold onto the back of a sturdy chair to maintain your balance. Tighten your abdominal muscles as you bend your left knee. At the same time, lift your right leg out to your right side with your toes pointing toward the ground. Keep your right knee straight. Slide your right leg backward as far behind your left leg as you can -- do not touch the floor with your right toes. Bend your left leg for one count, then rise back up to the starting position. Slide your right foot forward so it is in line with your left leg again. Repeat the entire exercise 15 times on each side.
Tips and Warnings
- Wear supportive footwear and comfortable clothing when you exercise.
- Consult your doctor if you are eating right and exercising, but are still unable to lose weight.
Things You'll Need
- Chair
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