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The Best Workouts to Lose Your Hips, Butt & Thighs

author image Sharon Brunner
Sharon Brunner has been writing professionally since 1995 for government agencies and corporate wellness programs in Maryland. She holds a Master of Science in community health from Towson University and a Bachelor of Science in exercise science/cardiac rehabilitation from Ithaca College. Brunner is a certified wellness practitioner and certified personal trainer.
The Best Workouts to Lose Your Hips, Butt & Thighs
A woman is exercising her legs on a machine. Photo Credit: LUNAMARINA/iStock/Getty Images

A comprehensive workout routine that focuses on fat burning and building lean muscle, combined with nutritional modifications, can help you lose weight from your hips, buttocks and thighs. Aerobic exercise is beneficial for whole body fat burning and muscle endurance in your target areas. Resistance training aimed at strengthening and toning your lower body improves shape and decreases flabbiness. Simple nutritional changes can trigger overall weight reduction and help you see the results you want.

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Aerobic exercise is ideal for fat loss since it uses large muscle groups and burns calories at low and high intensities. Walking, running, cycling, elliptical training, stair climbing, rowing and various aerobic exercise classes can improve cardiorespiratory fitness, muscular endurance, and overall fat burning for leaner hips, buttocks and thighs. Select forms of aerobic exercise you like to do and can perform three to five days each week for at least 30 minutes.


Low-intensity exercise can be performed for a long duration typically beyond 30 minutes and up to one hour. High-intensity exercise may be performed for a shorter duration, but result in a higher number of calories burned. High-intensity interval training, repeated sequences of vigorous exercise and recovery intervals, has been shown to reduce abdominal and subcutaneous fat, according to the American Council on Exercise. Add high-intensity intervals to your workouts for a leaner lower body.


Exercises for the hips, buttocks and thighs include squats, lunges and step ups. You can perform these using body weight or dumbbells. Three sets of 10 to 15 repetitions should be completed to muscle failure on two nonconsecutive days each week. Leg extensions, leg curls, side leg lifts and adductor lifts can also be added to shape your front, back, outer and inner thigh. Hip extensions and pelvic lifts will target and tone your buttocks.


IDEA Health and Fitness Association indicates the bottom line for fat loss is that total number of calories burned during exercise must exceed total calories consumed. Cut 250 empty calories per day from soda, candy, chips or desserts and increase your calories burned through exercise for long-term weight loss. Making small nutritional changes and following a comprehensive exercise routine should lead you to leaner hips, buttocks and thighs. Patience, time and persistence are necessary.

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