Changing the shape of your thighs and butt takes effort and consistent workouts. Cardiovascular exercise will help you burn excess body fat to show muscular definition in your thighs and butt. Resistance training sessions will help make your thighs slim and toned and also help build muscle in your glutes. Train smarter with an effective program to see the changes you desire in your lower body.
Cardiovascular Exercise
Step 1
Perform cardiovascular exercise five to seven days per week for significant fat loss. Do a minimum of 30 minutes or up to 60 minutes per session. Keep intensity moderate to high during your workouts.
Step 2
Choose any activity that raises your heart and respiration rates that you enjoy. Swimming, cycling, walking and running are all examples of cardio that burn fat. Stair climbing machines and treadmills on an incline will increase the recruitment of your glutes to help build your butt.
Step 3
Add in high-intensity interval training to your cardio to make it more effective at burning fat from your upper thighs. Warm up for five minutes at a moderate pace to begin. Increase to a high intensity for 30 to 90 seconds followed by a decrease to a moderate intensity for two to four minutes. Alternate high and moderate intensity for the duration of your workout.
Step 4
Record your workouts in a notebook. Detail activity, duration, intensity and how challenging the workout feels. Use your notes to adjust your next cardio session if necessary.
Thigh and Butt Resistance Training
Step 1
Perform lower body resistance exercises for your thighs and butt two to three times per week on nonconsecutive days. If you are new to exercise start with one set of eight to 12 repetitions per exercise. Build up to three sets as you get stronger and more fit.
Step 2
Start with multi-joint exercises to work thighs and butt. Include lunges, squats and deadlifts to shape your thighs and build up your butt.
Step 3
Add in glute-specific exercises to target and shape your butt. Try hip extensions on a bench and cable glute kickbacks with an ankle attachment.
Step 4
Record your workouts in your notebook. Detail exercises, sets, reps, weight used and how challenging the workout feels. Use the information to adjust your next workout if necessary.
Tips and Warnings
- Keep your cardio workouts challenging to burn the most body fat from your thighs. Try new activities to avoid a plateau and see continual improvement in your butt and thighs. Use a challenging resistance to stimulate changes in your lower body. Change your workout routines every four to six weeks in order to see continual progress. Drink water before, during and after exercise to prevent dehydration.
- Do not start with the maximum amount of exercise if you are new to exercise or have taken an extended period of time off. Do not push yourself to the point where you cannot catch your breath. Don't expect fast results if you have a lot of body fat to lose. Do not perform lower body resistance exercises every day. Your muscles need a day off between sessions. Stop exercising immediately if you feel pain, dizzy, lightheaded or nauseous.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Bodybuilding.com: Butt Building
- American Council on Exercise: What Is High Intensity Interval Training (HIIT) and What Are the Benefits?
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