Plenty of diets and weight-loss programs advertise amazing weight-loss results and a trimmed and toned body. Although such outcomes seem like a dream come true, the concept of spot reduction is a myth. According to the American Council on Exercise, weight loss affects all major parts of your body, including your arms, stomach, hips, thighs, butt and legs. To keep your thighs and butt firm, incorporate muscle strengthening exercises, such as lunges, into your workout routine.
Step 1
Eat a healthy, well-balanced diet full of fruits, vegetables and whole grains.
Step 2
Limit the amount of unhealthy foods you eat, including fast-food meals, soda, chips, cookies and candy. If you must have a treat, pay attention to portion sizes. Refrain from eating straight out of the bag or box.
Step 3
Exercise by doing at least 150 minutes of moderately intensive physical activity a week, as well as going through a strength training regimen two or more days each week. For aerobic exercise, activities include riding a bike, climbing a rock wall or participating in a cardio kickboxing class.
Step 4
Strengthen your glutes. Exercises such as squats, lunges, supermans and inverted flyers firm up your glutes and strengthen your hips.
Step 5
Tone your thighs. Many of the exercises that firm up your glutes also tone your thighs. Do mountain climbers, hip rotations and squat jumps. Add fitness equipment, such as a step aerobics step device, to make these exercises more challenging, burn more calories and improve your results.
References
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- Mayo Clinic; Weight-Loss Basics; March 2011
- HelpGuide; Healthy Weight Loss and Dieting Tips; Melinda Smith, M.A., Maya W. Paul, and Suzanne Barston; May 2011
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- American Council on Exercise: Butt and Hip Exercises
- American Council on Exercise: Upper Leg Exercises
Member Comments