There is a lot of fat in thighs and buttocks, and the effect of simply controlling diet is not ideal, so exercise should be the main way to lose weight. Thigh muscles and hip muscles consume more fat, such as high-legged running and cycling. You can ride a bike for more than an hour every day. This kind of exercise consumes more fat in your hips and thighs and does not hurt your knees, but it takes a long time. If you don't have time to exercise, you can consider doing leg lifts. Exercise for half an hour every day, and the weight loss effect will be better.