Your abs, butt and thighs are made up of a number of muscle groups that work together to allow locomotion and stability throughout the day. Using compound exercises to target your midsection and lower body will train the large and small muscles of the body together, to help give you a lean and toned appearance. Add compound exercises that work your abs, butt and thighs into your fitness routine three times a week to see an improvement in your strength and muscle tone.
Modified Hip Raise
The modified hip raise will work your butt, abs and thighs, and target the inner thigh. Lie on your back on a carpet or yoga mat, with your knees bent and the soles of your feet resting on the floor, hip distance apart. Leave your arms at your sides for support, or cross them over your chest for an extra challenge. Engage your abdominal muscles by pulling your belly button to your spine and pressing your lower back into the mat. This is starting position.
Squeeze your butt to lift your torso off the mat, until it is in line with your thighs. Engage your inner thighs to bring your knees together, an allow your torso to lower back down to the floor, bringing your knees apart to return to starting position. This is one rep. Perform three sets of 15 reps.
Pretzel Lift
The pretzel lift will target your butt, and strengthen your abs while they work to keep your torso steady for the duration of the exercise. Sit on the floor with your knees folded beside you to the right. Lean your torso to the left and support your upper body on your elbow, and place a Pilates ball weight or a rolled up pair of socks behind your right knee. This is starting position.
Using your abs to keep your torso still, squeeze your butt and outer thigh to lift your right leg up toward the ceiling by a few inches. Slowly lower back down to complete one rep. Perform three sets of 15 reps, then repeat on the other side.
Platypus Walk
The platypus walk will tone your butt, inner and outer thighs, and your abs as they work to keep your balanced. Stand with your feet wider than hip-width apart, with your toes pointed out. Keep your back straight as you sink down into a plie until your thighs are parallel to the floor, and raise your arms overhead. This is starting position.
Keeping your thighs parallel to the floor, begin walking forward for 15 steps, then walk backward to return to starting position. Rest for a few seconds, and repeat two more times for a total of three sets.
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