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Resources and Tips: Workouts, Exercises, Fat Loss, Lean Muscle & WeightLoss

Sculpting Your Butt and Thighs to suit Your Body Shape

Butt and Thigh Toning and Exercising

You will be happy to know that you are not the only one out there who wants to tone and shape their butt and thighs. How often, though, is it that you start a butt and thigh toning program only to find this troublesome area actually grows instead of shrinks! Or shrinks instead of increasing – if you have a flat butt. This situation has a tendency to put people off training because they don’t get the results they expect.

Why You have Problems Reducing Your Butt and Thighs?

The reason that you have so many difficulties with your thighs, butt and lower body is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The reason for having these fat storage areas is to assist us in times of survival. What?! You say? Let me put it this way. Say you were stuck out in the middle of nowhere without food, and just water. Your body would, after a while, start “kicking into your body fat stores” to help you survive, because you are not consuming any food. In the case of women during pregnancy if this occurred you would be “surviving for two” – thus the larger fat storage area.

How Eating the Wrong Food Affects Your Butt and Thigh Size

The size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be around your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go, as they say, “straight to your thighs and butt”.

How Performing the Wrong Glute Exercises Affects Your Butt and Thigh Training Efforts

Then there is exercise. What you need to know is that there are workouts to increase the size in your butt and thighs and workouts to re-shape and reduce the size of your butt and thighs.

WHICH EXERCISES ARE YOU PERFORMING?

Sure it’s fine to say “I am going to tone my butt and thighs” but if you are using a program that may not be correct for your body type you can easily, and unintentionally, increase the size of both of them!

How to Reduce or Increase Your Butt and Thighs!

Cardio
Cardio exercise plays an important part in how you can change or alter the size of your thighs and butt.

To decrease the size of your butt use a continual higher intensity style cardio program. So this would be around 45-55 mins at a challenging pace. You’ll need to perform around 5-6 sessions per week.

To increase your butt and thighs try using intervals for which you perform sprint drills. Around 25-30 minutes going from a lower intensity,  then flat out then back to low intensity and so on. You can run up bleaches then walk down, do sprint drills at the track sprinting 100 meters then walking back. You get my drift. Do this around 3 times per week. 4 times if you’re trying to nip some more body fat in the bud.

Resistance Exercise

It is important that you perform a full body workout, rather than just concentrating on your butt and thighs. This will help increase your metabolism and help bring your body into proportion.

If you’re pear shaped and your butt / thigh areas are much larger than your upper body you’ll need to help break down the muscle and fat. To do this perform lunges – as many as you safely can per set. Your reps per set can can range from 12-15 reps per leg through to 50+ depending on how advanced you are with your leg training. Remember only do what you can!

Walking lunges are great, but if you don’t have room then stationery lunges are fine. Don’t use any weights (no dumbbells etc, nothing) just perform the lunges until your muscles start to really burn. Do this once (beginners) two (intermediate) three times (advanced) per week for around 12 weeks. Once you’ve completed this you can start using other leg / butt exercises but make sure you keep the weights low or light and the reps high around 20-25. Exercises like step-ups off benches etc are also great – don’t use any weights, just lots of reps.

To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Leg press, squats, lunges, wide stanced squats, deadlifts are all great. Depending on your fitness level including medicine ball exercises in your leg training once every few weeks will help develop your butt and thigh muscles to new heights that you didn’t think were possible. Your current fitness level will determine what you can or can’t / shouldn’t do. There are “beginners” medicine ball exercises you can do as well.

Once you’ve got your butt and thighs to a size and shape that you’re happy with then you can reduce the weights to moderate with reps of around 10-12 to maintain the muscle you’ve built up. You can then add some exercises such as leg extensions and leg curls etc to add more definition to your legs.

Obviously if you have knee or joint problems you’ll need to seek advice from a trainer to create a program that suits your specific needs. AND ALWAYS before starting a program like this check with your doctor to ensure he / she gives you permission first!

Low Calorie Eating Program

I know you think low-calorie eating is boring but it’s not. Although if you choose to make it boring and choose not to experiment with healthy foods then I guess it would be. There are so many great options out there for common-sense eating, so there is no excuses – really, healthy eating can be really yummy!

In regards to increasing or decreasing your butt and thighs…To decrease them taper off your carbs like potato, rice, pasta, grains, fruit after lunch. Choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein of course. Include greens for lunch. After lunch stick with greens and protein as much as possible. Add some flaxseed oil to one of these meals (around 1 tablespoon).

To increase your butt and thighs… two options… the same as above if you’re trying to cut back on body fat. If not, once again, choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein. Once again some greens for lunch. For your afternoon snack and dinner include greens, brown carbs and protein. Choose one meal to add 1 tablesoon of flaxseed oil.

A low fat “simple to follow eating program” is vital when re-shaping your body and will determine whether or not you achieve your re-shaping program goals. Your workout/s and eating program work hand in hand to help stimulate your metabolism to burn body fat and to help re-shape and tone muscle.

General Eating Tips

Use brown carbs such as whole grain bread and sweet potatoes over white potato, white rice, white bread and pasta. Keep refined and simple carbs to a minimum.
Cut out as many bad fats from your diet as possible.
Don’t use high oil sauces, dressings or too much margarine or butter in your meals.
Cut fat and skin off your meat and “grill” – do not fry your meat!
Eat decent servings of fresh fruit and veggies.
Eat 5-6 smaller regualr meals per day.
Increase your lean protein intake such as meat, chicken, seafood, protein shakes, egg whites, cottage cheese. Your protein shake must low in fat, fairly low in carbohydrates and high in protein.
Include EFA’s in your eating plan

And remember before starting any exercise or eating program you should consult your doctor first. The above may not suit everyone – especially if you have certain carbohydrate requirements within a prescribed diet for a medical condition.

Happy training folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

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32 Responses to “Sculpting Your Butt and Thighs to suit Your Body Shape”

  1. Farrah says:
    December 14, 2009 at 1:15 pm

    Is there any website out there i can utilize for healthy meal ideas with the recipes or weekly food planners, etc…

    Thanks!

    Reply to this comment
  2. Samantha says:
    January 4, 2010 at 8:40 pm

    Hi, I am looking to reduce the size of butt drastically. Is there anymore I can do besides lunges?
    Is there an exercise that really targets the butt that it makes the fat melt like butter on a hot skillet?
    I am so sick of looking things up to find the answer, so I am really hoping you can give me a really good answer thats extremely affective.

    Thank you,
    Samantha

    Reply to this comment
  3. julz says:
    January 5, 2010 at 3:02 am

    Whats the best exercise to build more muscle on my upper butt?and increase the definition/crease from hamstring to glute…?

    Reply to this comment
  4. Admin says:
    January 5, 2010 at 7:38 am

    Hey Samantha and Julz

    If you can hold out for one to two weeks, and feel free to include more questions here in the comments section in regards to your hip, butt and thigh queries, as I’m planning to do a very cool interview with Joey Atlas – the leg, hip, butt and thigh makeover guru. Would you allow me to use your questions in the interview with him?

    Reply to this comment
  5. Megan says:
    January 6, 2010 at 2:23 pm

    I am 20, athletic, 5′2″ and weigh anywhere between 120-125 lbs. I want to tone up my thighs because my sports season is over and my legs are losing their definition. I have strong thighs and calves but my inner thighs are flabby. How can I work to burn that fat as well as some belly fat?

    Reply to this comment
  6. Admin says:
    January 8, 2010 at 3:53 am

    Hi Megan

    Would you mind if I used your questions in my interview with Joey?

    Kind regards
    Mandy
    VFT

    Reply to this comment
  7. Marco Satyro says:
    January 10, 2010 at 11:25 pm

    Help me! I’ve been struggling to lose weight for the past 5 years, and I can’t stop my indulgence in beef and pastries. My wife now thinks I’m a fat loser, and will not have sex with me! Please let me know any weight loss advice. My email is: msatyro@ucalgary.ca

    Reply to this comment
  8. Admin says:
    January 10, 2010 at 11:43 pm

    Hi Marco

    First up, I’m sorry to hear about your situation.

    Marco, have you read the weight loss section on VFT for some tips and hints?

    I’m not sure if you’re looking for a “ready made program”, if so, take a look here and see if this program suits your needs:
    http://www.virtualfitnesstrainer.com/vftblogfatburningfurnace

    Reply to this comment
  9. Simran says:
    January 12, 2010 at 1:05 am

    Hi

    I have gained a lot of weight around my thighs and hips post pregnancy , and since my kid is small , i cannot go out for gym or yoga , could you please guide me some simple tips that can help me reducing this extra weight

    Reply to this comment
  10. Chelsie says:
    January 19, 2010 at 9:10 pm

    Hello,

    I am going on a spring break trip in mid-march. I REALLY need to lose weight off my hips and thighs and reduce cellulite FAST. Is there any advice you can give me for certain exercises and/or diet that will give me quicker results than others?

    Reply to this comment
  11. Samantha says:
    January 20, 2010 at 11:13 pm

    Hi i am not quite sure if you did that interview already, but it is fine if you use my question. I will be waiting for some serious butt workouts!

    Reply to this comment
  12. KeAndrea says:
    January 28, 2010 at 12:26 pm

    I would like to lose weight in my hips and thighs but I am having a hard time losing them. I am only eighteen and I want to lose weight before graduation. I have tried lungs but it seems to be increasing them. PLEASE HELP!

    Reply to this comment
  13. Admin says:
    January 30, 2010 at 2:53 am

    Hey KeAndrea

    Can I please use your questions in my interview with Joey (Fitness Guru and Expert for Leg, Hip, Butt and Thigh workouts)?

    Reply to this comment
  14. steve says:
    February 1, 2010 at 2:17 pm

    Just wanted to comment on all the questions about how to exercise and tone the butt area. You can do all the lunges and deep squats (which hit the glute also) you want but if you don’t lose body fat, your butt will just look bigger. Just imagine, your building a muscle so its in essence growing, but its still surrounded by fat. That area will actually look bigger now because the muscle has increased in size but no fat has been lost.
    Bottom line is you need to lose body fat also not just build muscle.

    Reply to this comment
  15. alicia says:
    February 16, 2010 at 5:54 am

    My thighs are rather small(not as small as i want)but the inner part is flabby. How do I get rid of the extra baggage? Also, my butt is big. How do i lose some of that? I know that doing lunges builds muscle but I also know that I have to lose the fat before building muscle on or else I’ll end up with bigger thighs and a bigger butt. How do I do that? And can it be done within 4 weeks, maybe? Pleas help?

    Reply to this comment
  16. lindsay says:
    February 19, 2010 at 9:36 am

    i dont need to minimize my butt and thighs,just tone them,how can i do that with out loosing more weight im 5′4 and 110 but need to toning badly

    Reply to this comment
    • Admin says:
      February 20, 2010 at 2:05 am

      Hi all

      Please check out the following interview, as promised, with Joey Atlas. I’ve used some of your questions in the blog posts.

      I’ve shortened the url below for the VFT blog post as it’s kinda long:
      Butt And Thigh Exercises Interview With Mandy from VFT and Lower Body Fitness Expert Joey Atlas
      http://bit.ly/9i6r38

      Also Alicia and Lindsay “comment” back if you’d like me to use your questions in the next interview I’m doing with Joey.

      Reply to this comment
  17. Stacey says:
    February 23, 2010 at 1:16 pm

    Hi, I have the exact same problem as Lindsay. I too am 5′4″ and 110 lbs after losing over 15 lbs in the past year. I’m really happy with my body shape and size now and don’t want to lose any more weight, but my thighs and butt are now in serious need of toning after losing the weight. And Admin – yes, you may use my question in your next interview Joey!

    Reply to this comment
  18. Admin says:
    February 23, 2010 at 11:15 pm

    If you like this post, don’t forget to “tweet” us – see top of post, near the comments link!

    Reply to this comment
  19. sugan says:
    February 26, 2010 at 3:40 am

    am so worried about my thighs and butts.. thy r so large.. upto my hip am so slim but after tat really so fat.. ple suggest right idea to reduce them so quickly..

    Reply to this comment
  20. Admin says:
    March 1, 2010 at 3:23 am

    Hi Sugan

    Butt And Thigh Exercises Interview With Mandy from VFT and Lower Body Fitness Expert Joey Atlas
    http://bit.ly/9i6r38

    Reply to this comment
  21. Misty says:
    March 2, 2010 at 3:51 pm

    I’m 5′1 and only about 100lbs. Weight is not an issue but I have absolutley NO butt. Can you tell me the exercises that would work best for giving me some shape back there?

    Reply to this comment
    • Admin says:
      March 13, 2010 at 4:33 am

      Hi Misty, Joey’s agreed to catch up again to answer some of VFT’s visitors leg, hip, butt and thigh workout questions. Would you mind if I used your comments and queries?

      Reply to this comment
  22. moony says:
    March 13, 2010 at 8:20 pm

    I wana make my butt and thighs bigger by building muscle – is this possible?

    Reply to this comment

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