Exercises To Lose Weight Around Your Calves, Thighs & Buttocks

Losing weight is challenging and the focus of most exercise programs. If you gain weight in your lower body as opposed to your mid-section it may lower your health risk, but it's also more challenging to lose it, according to Vardaan Hospital. Unfortunately, you cannot spot reduce and choose where your body loses weight, but you can perform exercises that can reduce the weight, or size, of your calves, thighs and buttocks.

Exercise Recommendations

Perform cardiovascular exercise five to seven days each week for 30 to 60 minutes at a moderate to high intensity to burn calories and produce significant weight loss, according to the American College of Sports Medicine. Add resistance training two to three times per week for your calves, thighs and buttocks to increase lean muscle and fat-burning. To avoid adding size to your lower body perform two to three sets of 12 to 20 repetitions per exercise. Choose a weight that is challenging but allows you to complete each exercise with good form.

Step Ups

Step ups challenge your buttocks and thighs in one exercise. To perform a step up you need to have a platform or bench that can hold your body weight. You may start with a step that is as low as 4 inches and progress up to a 90-degree bend at your hip and knee. Stepping higher will recruit more muscles and increase the intensity of the exercise, but progress slowly to avoid injury. Place your right foot on the step with your arms down at your sides. Push through your right foot and slowly raise your body off the ground until your right leg is straight. Lower your body back to the floor for one complete repetition.

Squats

Squats are another exercise that will work your thighs and buttocks but also recruits your calves in one exercise. You can do them with your own bodyweight or by holding a barbell or dumbbells. Stand with your feet about shoulder-width apart, toes pointed straight ahead. Slowly bend at your hips and knees like you are sitting in a chair. Keep your chest lifted and eyes looking ahead. Stop when your thighs are parallel to the floor or you can go no further. Press through your heels, squeezing your buttocks as you straighten your legs back to the start position for one complete repetition.

Calf Raises

A calf raise will target the back of your lower legs. You can do them on the floor or with your heels hanging off the end of a step. Stand with your feet about hip-width apart, shoulders back and eyes looking ahead. Slowly raise your body so that you are on the balls of your feet with your heels off the ground. Lower yourself back to the start position for one complete repetition. Hold a barbell or dumbbells for increased challenge.