When you start a diet, you don’t necessarily choose where you are going to lose weight (this is even more true for a woman than for a man). So, to sculpt your body the way you want it, there’s nothing like strength training and targeted exercises on the desired areas.

Here are the activities and a sports programme that allow you to lose weight quickly.

Recommended physical activities to lose weight in the buttocks and thighs

You can lose weight on your buttocks and thighs by cycling or swimming, for example. These two physical activities work on endurance and, gently, allow you to build up the muscles of your lower body.

Moreover, if cellulite has settled on your buttocks and thighs, the action of water is a real help! The pressure it exerts shapes your legs and buttocks in such a way as to slim you down permanently. So take an aquabike or aqua gym class to slim down your lower limbs.

Finally, if you have no joint problems, you can also start skipping. Jumping rope burns a lot of calories and has a direct effect on the tone of the thighs, abs and buttocks.

Weight training programme to lose weight in the lower body

In addition to practising a sport 2 to 3 times a week, it is important to carry out daily exercises to achieve your slimming objective as quickly as possible. Motivation must therefore be constant. To do this, try to take 20 to 30 minutes of your time every morning to do these exercises.

Exercise 1: Front lunges for toned buttocks: Stand with your feet hip-width apart and your hands on your pelvis. Take a step with your right foot and bend your knee so that your thigh is parallel to the ground, while bending your left leg as well. Return to the starting position and do the same with the left leg.5 sets of 20 (alternating left leg/right leg).

Exercise 2: Squats to burn fat in the thighs and buttocks: Stand with your feet shoulder width apart and bend your legs as if you were sitting down. Keep your back straight.5 sets of 20.

Exercise 3: Donkey kicks to tighten thighs and buttocks: On all fours, contract your stomach and buttocks. On all fours, contract your stomach and buttocks. Throw your right leg backwards, keeping your knee bent, so that your thigh comes up in line with your back, with your shin perpendicular to your thigh. Hold for a few seconds and repeat.4 sets of 10 reps on each leg.

Start without weights and you can then increase the difficulty with weights.

As you can see, losing weight in the buttocks and thighs requires daily effort but does not necessarily require a gym membership and access to a treadmill. Elastic, ball, bar, step and other dumbbells are not essential to slim down.