How to Get a Smaller Butt, Legs & Thighs

Cardio step dance group at fitness gym training
Group in step class working on their fitness. (Image: LUNAMARINA/iStock/Getty Images)

Anyone who has problem areas on their bodies can attest to the amount of frustration that accompanies efforts to spot reduce. No one understands this more than someone who has excess weight on the glutes, legs and thigh areas. While spot reduction doesn't work, since fat accumulates over your entire body, you can find the right workout program to target these problem areas and firm them up. Following an exercise program that also reduces your weight leads to a firmer backside, thighs, and legs.

Lose Weight and Tone

Step 1

Visit your doctor before starting any diet and exercise program. Any healthy weight loss and toning program should start with a physical from a licensed health care provider. After you receive a clean bill of health, you can begin to exercise to lose weight and tone body muscles. Ask your doctor for suggestions for creating an exercise plan.

Step 2

Choose a cardiovascular exercise. Running, speed walking, and jumping rope are all excellent choices when choosing to lose weight and tone muscles. If you are new to exercise, these exercises should be started slowly to reduce the risk of injury. You can steadily increase your distance or speed as you become stronger.

Step 3

Perform the cardiovascular exercises five times a week for at least thirty minutes each time. Take at least two days off during the week to allow muscles to relax and re-energize yourself. This will not only allows time for sore muscles to heal appropriately, it also reduces the risk of injuries.

Step 4

Choose a strength training program that targets the areas that you would like to firm. Because the glutes are the major muscles of the butt, legs, and thighs, exercises that target these muscles will lead to a firmer backside quickly. Glute bridges, lunges, quadruped bent-knee hip extensions and squats are exercises that quickly add firmness to the area. You can vary your routine with exercise machines, free weights and light dumbbells to work the different parts of your legs, thighs and butt.

Step 5

Perform your strength training routine three to four times per week. The amount of repetitions and sets of each exercise that you perform dictate how fast the area will tone up. You should perform at least two sets of eight to twelve repetitions each, with a rest period between sets. You know if you are working hard enough if the last two repetitions of each set are difficult but still possible to complete without losing proper form.


Adding variation to your exercise routine will keep it fun and will increase the chances that your motivation will stay high. Exercising with a personal trainer has the advantage of working with a professional who can tailor a workout routine specifically to meet your individual needs. Be wary of the number of calories that you are consuming in your diet. To lose weight, the calories expended for exercise must be more than those consumed from food. Track your exercise program and eating habits to stay motivated and on track toward your goals.


Exercise can be difficult, but it shouldn't be painful. If you experience pain while performing your workout routine, consider checking with a licensed health care provider to assure that you are not damaging your joints or muscles.

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