Exercising doesn't have to be hard. A simple workout keeps you motivated and helps you reach your goals. Many women carry excess weight in their lower body, including the thighs and butt. While you can't spot reduce the area, a regular exercise routine can help you drop weight and tone your lower half. Work exercise into your day and in just a couple of weeks, you're likely to start seeing results.
Cardiovascular Exercise
Cardiovascular exercise blasts calories, helping you burn fat off your thighs and butt. Choosing the right forms of cardio can also help you tone those areas with one simple workout. Walking, jogging, biking and dancing are options that help you drop excess weight while working the muscles in your legs and backside. Swimming, soccer and basketball are other fun choices that provide you with a good lower-body workout while being enjoyable at the same time.
Lower-Body Exercises
Adding strength training to your routine offers additional benefits for your thighs and butt because lean muscle boosts metabolism, helping burn fat and uncovering your muscles. Include several moves that work your lower body in each of your strength-training routines. You should start seeing results in two or three weeks, according to MayoClinic.com. Choose exercises that work your butt and thighs at the same time to maximize results and reduce your overall workout time. Squats, step-ups, lunges, deadlifts and mountain climbers are excellent choices.
Exercise Recommendations
To get the most out of your workout, health professionals recommend a certain amount of time for both cardiovascular exercise and strength training. The Centers for Disease Control and Prevention suggest getting at least 150 minutes of cardio each week for weight control. In addition, MayoClinic.com advocates two or three 20- to 30-minute strength-training sessions each week. Not only will this prevent fat from covering up the muscles on your thighs and rear end, but it will also keep the area toned, defined and looking healthy.
Routine
You don't have to do one or two solid chunks of exercise to benefit. Break up your exercise time and spread it out throughout the week. This keeps your metabolism going and ensures that you can find time for working your butt and thighs on a regular basis. Try for 30 minutes, five days per week. If this doesn't mesh with your schedule, try three 10-minute sessions each week. During strength training, include at least one set of 12 repetitions of each thigh and butt exercise. As you gain strength and endurance, add sets to keep your progress on track.
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Writer Bio
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.