There is nothing like spot reduction and doing specific exercises for specific body parts does not help, in order to lose butt and thigh fat or any other problem area you first need to reduce overall body fat percentage.

Here are some important points that can help reduce body fat quickly – 

1. Incorporate exercises that can help burn large amount of calories like running, jogging, power walking, playing badminton or any other sports activity that can help burn calories and you should do these activities at least 4 -5 times a week.

2. Even more important avoid all food that leads to accumulation of dead weight or body fat like sugar,white flour,fried food etc., if you keep on eating chocolate cookies, doughnuts, biscuits then no matter how much you workout it will not make any difference . Check out 7 day experiment with Junk Food and how it made it gain body fat –  Abs to Flabs in 7 Days

3. Once you have followed point 1 and 2 regularly then you can incorporate exercises that can help tone up butt and thigh muscles like hamstring curl,quadriceps extension, bird dog, hip abduction,pelvic lift that can help tone up thighs and glutes ….however if you want to do even better exercises then you can do multi joint exercises like squat and kick , squat and side kick,squats which will not only help burn more calories but will also tone up lower body muscles.

4. Consistency is the name of the game , if you really want to tone up your legs then you need to follow point number one,two and three for at least 60 -90 days to see any visible difference. Remember that it took you so many years to put on body fat and you can’t get rid of it in just one or two weeks, to see any substantial difference you have to give at least 60 – 90 days.

Raghav Pande is India based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”

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