To lose thigh fat and build size in your butt, your workout should include both cardiovascular exercise and weight training. It’s not possible to target your thighs for fat loss. If you exercise regularly and make changes to your eating habits, as your body fat percentage decreases, you’ll see improvements everywhere, including your thighs. Cardio will help you increase the number of calories you burn to help your fat loss. Weight training will build size in your gluteus maximus, which is the major muscle in your butt.
Do three to five cardio workouts into your schedule every week. Make each workout last 30 to 60 minutes so that you’re burning enough calories to for fat loss. If you’re unable to complete 30 to 60 minutes of cardio non-stop, split your workout into separate, shorter sessions throughout the day. For example, if you want to exercise for 60 minutes, do a 30-minute session in the morning and another 30 minutes in the evening.
Do cardio workouts that are the most efficient for burning calories. the best calorie-burning activities include running or jogging, swimming, aerobics. If you're working out at a gym, an elliptical, stair climber or stationary bike are good cardio activities for burning calories.
Limit the number of calories you take in everyday and make healthy eating choices. Decrease your portion sizes and focus on eating primarily fruits, vegetables, whole grains and lean proteins, which will provide you with necessary nutrients while not causing you to take in too many calories. Quality lean proteins include chicken and tuna; eat these with a slice of whole wheat toast or wheat crackers. Nuts, such as almonds and walnuts, provide a high amount of protein. Other quality snacks include yogurt with fruit that you add.
As for the butt, a weight training workout that targets your glutes three days per week. Have a day of rest in between each one so that your glute muscles get to fully heal. Include squats, split squats and step-ups into your weight-training workout, as each are effective at targeting your major butt muscle. Perform three to five sets of eight to 20 reps of each glute exercise you include in your workout. This type of exercise will help size gains because it is effective at overloading your muscle fibers. Rest 30 to 90 seconds in between each set.
Complete squats, split squats and step-ups using correct technique. For squats, set your feet hip-width apart, then bend your knees and push your butt backward, lowering yourself toward the floor. Once your knees are bent just beyond 90 degrees, extend your knees and hips to return to a standing position. Perform split squats by getting into a staggered stance, with one foot in front of the other and both sets of toes pointed directly ahead. Bend your lead knee to drop your back knee toward the floor. Extend your lead knee to come back up. Switch legs after you’re finished with the set. Prepare for step-ups by standing and facing a bench. Set one foot completely atop the bench or use a box and then drive off that leg to raise your body up onto the box / bench. Keep your initial foot on the box / bench as you lower back to the floor and then repeat, switching legs only when you’re finished with the set.
Do strength and cardio circuit workout into your routine one day per week. A circuit workout involves performing an activity for a short duration and then immediately moving into another one. You'll go between strength and cardio exercises, completing each one for 60 seconds until you've worked out for a total of 30 minutes. Cardio exercises for your circuit workout include jumping rope, jumping jacks, jogging, burpees and jump squats. Effective strength exercises that target your butt include dumbbell squats, dumbbell lunges, dumbbell step-ups, dumbbell side lunges and dumbbell deadlifts.
Google all the mentioned exercises to see how to do them.
You can also google home exercises for building glutes.
Get the OK from your doctor!!