Thigh and butt fat occurs when your body is consuming more calories than it needs. As a result, your body stores fat all over, including in your thighs and buttocks. You can’t spot-reduce the backside with strength-training exercises. However, you can combine them with cardio activity to burn fat all over, which can help to reduce the fat on your thighs and buttocks. Together, strength training and cardio workouts will help accomplish your fitness goals.
Pickup Squat
The pickup squat targets your thighs and buttocks. Start out standing with feet shoulder-width apart. Hold 5- to 8-pound dumbbells in each hand. Slowly lower into a squat position, keeping your weight on your heels and knees behind the ankles. At the bottom of the squat, set down your weights. Return to a standing position. Lower into a squat again; however, this time pick up the weights. Continue to repeat this exercise for a minute.
Plie Exercise
Another exercise that tones your buttocks and thigh muscles is the plie exercise. Start out in a standing position with your feet spread a little wider than shoulder-width apart. Lower your body into a squat position. Keep your toes pointed away from the body. Return to your standing position, and repeat this exercise for a minute.
Circuit Training
Combine thigh and buttocks toning exercises with vigorous cardio activity to thin the thigh and buttocks faster. With this approach, you burn 30 percent higher calories, reports “Fitness” magazine. Start out with a toning exercise, such as the pickup squat. Then rotate to intense cardio activity, such as jumping rope. Continue to rotate between a new buttocks and thigh toning exercise and intense cardio activity during your entire workout session.
High-Intensity Cardio
Maximize calorie burning during circuit training by selecting high calorie-burning cardio activity. For example, walking burns only 277 calories an hour for a 160-pound person, reports MayoClinic.com. Jogging, however, sheds 584 calories an hour. Or, increase your intensity even higher with running, which burns 986 calories an hour. Jumping rope is also very intense, burning about 730 calories an hour.
References
- “Fitness” magazine; Our Top 10 Thigh Toning Exercises; Lexi Walters
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- “Fitness” magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; How Much Physical Activity do Adults Need?; March 2011
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