The thighs and butt have muscles called hamstrings, glutes and quads. If you want to reduce the size of your thighs and butt, you must work these muscles with key exercises while you are burning calories throughout the whole body. The muscle can also help in increasing the resting metabolism and can make a better solution. The best exercises are the ones that you will perform 3 times a week on alternating days. You should also aim for twelve to fifteen reps and 3-4 sets.
Running
Running can be done almost anywhere, on the ground outdoors and even on a treadmill. This will give you the cardiovascular exercise that is required to burn the excess fat in your thighs and butt. If you do not like running, perform any form of cardio such as swimming, cycling, and elliptical training as long as your thighs and butt are involved. Work out for at least 45-60 minutes and three times a week.
Plie Squat Jumps
Plie squats are done with your legs in a wide stance and the toes turned out at a 45-degree angle. In increasing the intensity, you can do this kind of exercise in an explosive fashion. This exercise place the most emphasis on your inner thighs and butt. Try to lower yourself toward the floor until the knees form a 90-degree angle, and forcefully jump upward, land back in the same starting position and repeat it. Keep your arms at your sides or in front of you when you do this exercise.
Prisoner Squats
It is done with your feet in a shoulder-width stance. Place your hands on the side of your head and keep your back straight, the core tight and look forward. Lower the body down by bending the knees. Stop when the thighs are parallel to the floor, press through your heals to stand back up and repeat.
Dumbbell Jump Squats
Jump squat is a body resistance exercise that can be made more intense by adding and using dumbbells. Stand with your feet shoulder-width apart and try holding the weights down at your sides. You can avoid using heavy weights for this kind of exercise. Lower the body into squat and you can jump in the air as high as possible. Tuck the knees up to your chest at the top of the exercise, and land back into the squat position and repeat. Try to keep your arms straight down at your sides for the whole exercise.
Straight Leg Deadlifts
This exercise target the glutes, hamstrings, and your lower back all at the same time. You can use a pair of dumbbells and hold them in front of your thighs with the palm facing your body. Position the feet and hep-width apart and bend at the hips to lower the weights toward the floor. Keep the legs as straight as possible as you bend forward. You can stop if you feel a contraction in your hamstrings, pause there for a few seconds and then return to the standing position.
These exercises are best if you pair it with a healthy and balanced meal. There are foods that aid in losing the excess fat and make you look young. It is best that you should consult a doctor before performing these exercises.