Exercises For The Thighs, Legs, Stomach & Butt

Compound exercises utilize more than one muscle at a time; they are efficient, decrease workout time and contribute to strength gains and positive changes in body composition. A variety of exercises tone the lower half and abs at the same time. A strong and taut midsection and lower half contribute to proper posture, improvements in athletic performance and a decrease in overall body fat.

Lunge to Crunch

A lunge and standing crunch combination is an efficient way to tone your lower body and stomach. Lunges sculpt you inner thighs, legs, glutes and hips while a standing crunch tones your abdominal muscles. Stand with your feet shoulder-width apart and bend your knees slightly. Hold a dumbbell in each hand to increase exercise intensity. Straighten your back, relax your shoulders and tighten your abdominal muscles. Step your right foot forward 24 inches and stack your right knee directly above your right ankle. Proper alignment protects your knee joint during this exercise. Lift onto the toes of your left foot and slowly drop your left knee toward the ground. As you lower your knee toward the ground, your right leg will bend. Stop before your knee makes contact with the floor, push up through your right heel and stand up straight. Immediately, lift your left knee as high as you can toward your right shoulder. Lower your foot to the ground and repeat until you complete your desired amount of repetitions. Switch legs and do the same.

Bridge

This bridge challenges your lower back, hips, buttocks, inner thighs and stomach muscles. It builds core strength while toning your lower body. Lie supine on a mat. Bend your knees and place your feet, hip-width apart, 24 inches in front of your glutes. Place a weighted ball in between your thighs; squeeze against it to hold it in place. Extend your arms by your side and rest them on the mat. Push up through your heels and lift your glutes, hips and lower back off of the mat. Stop when your knees, lower back and shoulders form a straight line. Hold in this position for 5 seconds, lower toward the ground and stop before your buttocks touches the floor. Push up through your heels and repeat the bridge. Continue until you complete your desired amount of repetitions.

Bosu Crunch to Stand

The crunch-to-stand exercise strengthens the thighs, legs, glutes and abdominal muscles. The compound exercise also improves balance. The bosu ball is dome-shaped rubber on one side and a plastic platform on the other side. It is a common piece of gym equipment; exercising on it creates an unstable environment and challenges the core muscles. Sit on the front of the blue part of the bosu ball, bend your knees and place your feet on the ground, 12 inches in front of the ball. Place your fingers behind your head, tighten your abdominal muscles and straighten your back. Lean back 45 degrees, pause and then lift your torso forward until you are sitting up straight. Immediately, push up through your heels and stand up. Sit back down and repeat until you complete your desired amount of repetitions.