Best Way to Lose Bum and Thigh Fat

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Last updated on February 12, 2023

Getting rid of butt and thigh fat fast is a real challenge. If you’re a woman, your body will naturally accumulate stored body fat in that area. But even guys will find that their buts and thighs of the body to be eternal trouble spots. In this article, we provide you with the exercise and nutrition guidance you need to put in place in order to make real progress in your goals and target this major muscle group.

The All or Nothing Principle of Fat Loss

The first thing we have to realize when it comes to reduce buttocks and thigh fat is that it is impossible to spot reduce bodyfat from our bodies. In other words, you cannot specifically end up losing fat from one area. Stored bodyfat gets converted to energy evenly from the entire body. So, if you want to lose butt fat and thigh weight, doing exercises just for those areas will not cut it.

You need to concentrate on the exercises that will burn the greatest number of calories for the effort expended. This will achieve fat loss from all over, including your butt and thighs.

But that doesn’t mean that you shouldn’t be doing exercises that are specifically targeting your butt and thighs to lose weight in those areas. Doing so will tone and develop the muscles of those areas. This will dramatically improve the definition and muscle tone.

Nutrition First

When you are focused on losing fat from any part of your body, the first and most important consideration has got to be nutrition. You will not be able to lose body fat from your body unless you reduce your calorie intake and create a caloric deficit. That means cutting back on the calories that consume every day. You can safely cut back by 500 calories per day without negatively affecting your energy levels.

According to the Mayo Clinic related articles, a reduction of 500 calories per day in food and drink consumption can result in a weight loss of one pound per week.  That is because a pound of fat contains 3,500 calories. The 500 calories that you cut back on should come from foods that are high in simple carbohydrates and junk food, including:

  • Soda Drinks
  • Fast Food
  • Pastries
  • Desserts
  • Ice Cream

Maintaining a healthy diet with portion control will help you lose fat on the upper body and lower body, particularly around your butt muscles. Have your recommended allowance of fruit and vegetables.

Calorie Burning Cardio

When it comes to exercise to lose about and thigh fat, you need to have a two-pronged approach. Firstly, you should be doing cardio type exercises that burn calories. Secondly, start incorporating exercises that will specifically tone and shape the muscles of your butt and thighs.

When it comes to calorie burning exercise, the more intense the physical activity is, the better your weight loss will be. If you’re a new to this type of exercise, began by walking on a treadmill at a moderate pace for 20 to 30 minutes 3 to 4 times per week. After a couple of weeks, you can increase your intensity level to a jog and then a run.

After a month of this, you will be ready to take on high intensity interval training (HIIT). Your cardio sessions will now be much shorter but also far more intense. Using the treadmill as an example, you will do a slow two-minute warmup. As the timer moves past one minute, 30 seconds, start increasing the speed until, when it gets to 2 minutes, you are sprinting at maximum intensity. Do this for exactly 20 seconds, then throw your legs out to the sides of the running surface. Rest for exactly 10 seconds and then start printing for another 20. Repeat this cycle eight times. Now finish with another two minutes at a slow speed to warm down.

This type of work out will burn more calories during the exercise session. More importantly, however, it will allow you to have an enhanced metabolic rate for at least the next 24 hours. That means that you’ll be burning more calories you and while you’re sitting on the couch watching TV that night.

A great choice of HIIT cardio exercise to really hone in on butt and thigh fat is the rowing machine. Dong your HIIT sessions on a rower will allow you to burn maximum calories while you are also shaping and toning your glutes, thighs and hamstrings.

You should perform your HIIT sessions 3 to 4 times per week.

Targeting the Butt and Thighs

In addition to your cardio sessions to burn overall body fat, you need to be doing effective exercises to hit your butt fat and thigh flab. Here are four of the best exercise plans that you should be doing to burn calories and build muscle in this area:


The best exercise to tone and develop the muscles of your glutes and thighs is the squat. You can begin with body weights squats and progress into weighted squats as you perfect your form and get stronger.

To perform this exercise, start with a normal stance and stand with your feet angled slightly outward. Put your arms out in front of your body so they are in line with the floor. Begin the descent by dropping back and down with your hips. Go all the way down into a full squat position, taking your time to descend. Hold the bottom position for a second and then slowly return to the beginning position.

Perform three sets of 15 reps.


Lunges is another great exercise for both your glutes and your thighs. Begin with your feet should width apart and hands on your hips. Now take a large step forward with your right leg. Lunge down so that your left knee almost touches the ground and then push back through the front thigh to return to the start position.

Perform 3 sets of 15 reps.


Complete your butt and thigh fat exercise attack with this awesome glute focused body weight exercise. Get down on all fours, with your knees about shoulder width apart. Your forearms should be supporting your bodyweight on the floor above your head.

Bring your left knee back to extend the leg to the rear and up as high as you can. Extend your toes back. Hold for a second and then slowly lowly to the start position. Perform all of your reps on one leg before going to the other.

Perform 3 sets of 15 reps on each leg on this exercise.

Do this 3-exercise targeted butt and thigh workout 3 times per week on alternate days.

Check out this: 20 Minute HIIT Treadmill Workout


Wrap Up

By combining the 3 key elements of fat loss nutrition, calorie burning cardio and specific bodyweight exercise for your bum and thighs, you will be able to consistently and permanently burn fat get in this area. Follow our tips and advice and you will be rewarded by seeing those unwanted pounds melting away and improving your overall health and fitness.

Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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