Targeted Exercise for Thighs and Butt

Moderately Easy

Things You'll Need

Introduction

Targeted exercise can tone and shape your buttocks.

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Spot reducing fat from your thighs isn't possible. The only way to slim down flabby upper legs is by losing fat from your entire body. (See References 1) Diet and exercise can help create the caloric deficit that's needed to achieve this. hen your overall body fat reduces, your thighs will also budge. This doesn't mean that you have to settle for a flat, shapeless rear end. Sure, you might lose excess fat from your tush, but by doing targeted exercises, you can work your glutes, and maintain a shapely, toned rear end.

Step 1

Aim for gradual weight loss at a weekly rate of 1 to 2 pounds. According to the U.S. Department of Health and Human Services, this weight-loss rate allows you to slowly get used to the diet and exercise changes you're making, and it's also easier to keep the weight off in the long run. (See References 2, p. 5) Since 1 pound of fat has 3,500 calories, accumulate a deficit of 500 to 1,000 calories every day to achieve this expert-recommended weight-loss rate.

Step 2

Eat smaller portions, and eliminate or replace unhealthy, high-calorie, high-fat, sugary foods from your diet to cut calories. Compare your portions to the often smaller serving sizes mentioned on food labels. Skip desserts and fattening snacks, such as ice cream and chips, or replace them with lower calories foods, such as frozen yogurt and air-popped popcorn. Also, limit soda and alcohol, or drink water instead.

Step 3

Perform 30 to 60 minutes of aerobic exercise on five days of the week, as favored by the Centers for Disease Control and Prevention. (See References 3) Aerobic exercise, or cardio, burns calori...

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...S. Department of Health and Human Services: Aim for a Healthy Weight [http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf]

Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html]

Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights [http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm]

Unviersity of Rochester Medical Center: Lifting Your Way to Weight Loss [http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1801]

Ask the Trainer: Best Leg Exercises [http://www.askthetrainer.com/best-leg-exercises/]

American Council on Exercise: Glutes to the Max [http://www.acefitness.org/getfit/GlutesStudy2006.pdf]

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