How to Lose Weight Off Thighs & Bum

The thighs and buttocks are problematic weight loss areas for many exercisers. Women who have had children may find these weight in these areas to be especially frustrating and difficult. Like any other area of the body, weight loss in the thighs and buttocks requires a balanced combination of aerobic exercise, isolated strengthening and toning, stretching and healthy diet. Aerobic exercise encourages weight loss while strength training increases muscle tone and appearance. Stretching exercises help keep the muscles loose and increase range of motion, and a healthy diet provides the fuel to continue exercising and losing weight.

Incorporate aerobic exercise into your weekly routine. According to, 30 minutes of aerobic exercise each day such as brisk walking will help burn excess calories, resulting in effective weight loss.

Exercise the thigh muscles three times per week for maximum toning and strengthening. If you work out at a gym, do cable exercises or use the inner and outer thigh machines. For home workouts, be sure to include plenty of squats and lunges, which require no additional equipment and provide an excellent thigh workout.

Exercise the buttocks on the days that you don't work the thighs. Hip-lift progressions are a great starter exercise. Lie with your back flat on the floor, knees bent and arms at your side. Inhale deeply, then exhale as you lift your buttocks up toward the ceiling for one or two seconds. Squeeze the buttocks together tightly as you lift. Squats are also effective exercises for the buttocks.

Stretch after each workout. This will help relax and cool down the muscles, and will also increase flexibility and overall range of motion. Some yoga poses, such as child's pose, easy pose, extended triangle pose, cobra pose and mountain pose, are particularly beneficial for the thighs and buttocks and provide an excellent end to a more strenuous workout.

Combine regular exercise with a healthy diet. Avoid foods that are high in saturated fat, drink water when you feel thirsty, and eat plenty of lean protein, fruits, vegetables and whole grains.


Consult your doctor if you experience significant discomfort during exercise.

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About the Author

Nicole Crawford is a NASM-certified personal trainer, doula and pre/post-natal fitness specialist. She is studying to be a nutrition coach and RYT 200 yoga teacher. Nicole contributes regularly at Breaking Muscle and has also written for "Paleo Magazine," The Bump and Fit Bottomed Mamas.