Fat dimples on the backs of your legs are a form of cellulite and these pockets of fat can be difficult to shed. However, if you are consistent with a weight loss regimen of reduced calories and portions as well as regular aerobic activity, you will shed fat from all over your body, including the backs of your thighs and calves. Integrate your weight loss program with a hamstring-strengthening and calf-conditioning workout at least twice a week.
Moderate Aerobic Activity
The U.S. Department of Health and Human Services suggests that adults perform at least 150 minutes of moderate activity or 75 minutes of intense physical activity every week. Moderate aerobic activities, such as brisk walking and leisurely bicycling, will help you burn calories to lose fat around your entire body. A 160-lb. person will burn almost 300 calories an hour by walking at a steady pace of 3.5 mph, according to MayoClinic.com. Even bicycling at a leisurely pace of less than 10 mph will help the same person burn close to 300 calories an hour.
Intense Aerobic Exercise
While calories burned from moderate activity add up to fat loss, perform more vigorous aerobic exercise to blast far more calories per hour. For example, run at a speed of 8 mph to burn almost 1,000 calories an hour, if you are a 160-lb. person, notes MayoClinic.com. Or choose a more exciting activity, like in-line skating, to burn more than 900 calories per hour. Experiment with various forms of exercise until you find the one you enjoy the most, and perform this activity on a consistent basis to help burn calories and fat from your body, including the backs of your legs.
Strength Training
Once you have begun to burn some of the fat from the back of your legs, it's time to re-shape and tone the underlying muscle. Strength training creates lean muscle mass, which requires more calories to maintain, helping you burn more calories at rest. Use strength training machines at a fitness facility to work your hamstrings. Try seated and lying leg curl machines to tone your hamstrings. Use an aerobic step and hold a dumbbell in each hand to perform calf raises to tone your calves. Stand with the balls of your feet on the edge of the step and raise and lower your heels. Finish your rear leg workout with lunges to target both your hamstrings and calves. Hold a dumbbell in each hand at your sides for additional resistance. Perform two to three sets of 10 to 15 repetitions of each hamstring and calf-strengthening exercise, using a weight that is difficult to complete a set.
Water Aerobics
Perform an aerobic exercise that also helps tone and strengthen your legs, such as certain water aerobics exercises. Hold on to the wall of the pool and perform flutter kicks, either with your legs close together or apart. You may also hold onto a kickboard, pool noodle, or other pool flotation as you perform these kicks. Treat this exercise as any other aerobic exercise and perform it for at least 150 minutes a week, or incorporate this exercise into your alternating aerobic workout program.
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