How to Lose Buttocks and Thigh Fat

How to Lose Buttocks and Thigh Fat

We’re living in a fast-paced age where it’s very easy to ignore your health daily. We sit around all day, working on our computers and before we know it, our hips and thighs become flabby. Have you also been a victim of the infamous sedentary lifestyle? Want to know how to lose buttocks and thigh fat the right way? Here’s a list of exercises and healthy tips that you can follow to shed those extra pounds in no time. Let’s check it out!

Best Exercises to Lose Buttocks and Thigh Fat


This exercise might look easy at first glance, but it’s an effective one when you’re aiming for well-formed buttocks. It’s one of the few exercises that isolate hip extension which is why you feel the burn in your bottoms when you do enough repetitions.

You start by getting down on all fours on an exercise mat or towel. Then you extend your left leg straight out with your left toes almost touching the floor. And start kicking upwards with your left heel. Bring your left leg down slowly and repeat the same movement with the right leg. To target your glutes, even more, try adding an ankle strap while doing this workout.

In and out lunges

If you’re looking for an exercise to not only reduce your buttocks and thighs but lose weight in your entire lower body, this is the one to try. You can shed an impressive number of calories while doing in and out lunges. It also targets your hamstrings so doing it regularly will also tone up your legs.

To do this, start by standing straight with your feet hip-width apart and your hands placed on your hips. Lunge your right leg diagonally towards the right and lower your hips until your right thigh becomes parallel to the floor. Pause for a few moments then press down your right heel to return to the standing position. Repeat this 10 times while alternating legs. Make sure your knees and toes are always pointing toward the same direction.

Duck squat

The weight loss wonders of squatting are hidden from no one. There are several variations of squats that you can do to get rid of buttocks and thigh fat. And this is one of the highly effective ones that are a must when working on the lower body. With duck squats, you not only shed bum fat, but you also gain a firmer and well-shaped booty.

To do this easy exercise, stand with your feet shoulder-width apart. Keep your toes slightly pointed in the upward direction. Make sure you keep your back straight and hold your head up. Now push your butt back as you bend your knees till you come to a squatting position. Continue this until your knees bend a little beyond the right angle. Return to a standing position and repeat 8-10 times.

Duck squat - Best Exercises to Lose Buttocks and Thigh Fat

Chair twist

No chair, no worry! This exercise doesn’t need you to have any chair or any other equipment. Chair twisting is a very convenient workout that you can do anytime anywhere to get slimmer thighs and butt. It sculpts your lower limbs and makes them look toned and firm.

To participate in this, stand with your feet placed together. Now bend your knees while pushing your hips backward. Make sure your knees don’t go beyond your toes. Keep lowering your thighs until they are parallel to the ground and then raise your arms forward and up. For the twist, rotate your torso to the left and place your right elbow on the outside of your left knee. Hold this position for a few breaths then return to the starting pose. Repeat on the other side for a complete rep.

Other Tips to Lose Butt and Thigh Fat

Eat a balanced diet 

We cannot ignore diet and nutrition when talking about weight loss strategies. Exercise is great for both the mind and body, but it won’t help you if you have poor eating habits. Weight loss isn’t about starving yourself, but eating a balanced diet that keeps you full while also letting you slim down.

Begin by emptying your pantry of processed foods like chips, canned meals, cold drinks, fried foods, etc. Swap these with their healthier alternatives like smoothies, fruits, soups, and salads.


You’ve probably heard this advice a million times, but that doesn’t make it any less important. It’s a must to drink 5-7 glasses of water every day when you’re trying to shed those extra pounds off your bum. Water is a driver for various chemical reactions in our body and the burning of body fat is one of those.

Staying well-hydrated will not only help you feel less hungry but it will also improve your metabolism. This will allow you to lose weight at a steady pace.

Hydrate - Best Exercises to Lose Buttocks and Thigh Fat

Stay active

You need to stay active outside of the gym to be able to attain your dream booty. While working out for an hour every day is essential, you must also work on changing your daily routine to include more activity. For example, you can take a short walk after lunch and dinner. Or you can you’re your favorite sports during the weekends. Or maybe go for a little swim a few times a week.

Sleep enough

Wondering how to lose buttocks and thigh fat while lying down in your bed? One amazing way to do this is to get enough sleep. Most people aren’t well-rested on waking up in the morning, which leads to physical as well as mental stress. This stress affects your appetite-controlling hormones and you end up eating more than you should. So, losing weight becomes that much more difficult.

Try getting at least 7 hours of sleep regardless of how busy you are. You’ll notice that your food cravings will go down on the days you wake up fresh. Adequate sleep will also ensure you have ample energy to do your butt-sculpting workouts.


Losing weight can be a difficult road for many. And it’s all the more overwhelming when you are aiming to lose weight from a certain part of your body. When striving for slimmer thighs and buttocks, it’s essential that you have the proper knowledge. This guide is full of useful information that will help you lose that weight without getting demotivated.