Expanding your workout to include toning exercises for butt and thigh fitness is a logical next step if have already reached an intermediate fitness level. At this level, you are now able to target specific muscle groups and build upon the foundations of cardio-respiratory and calisthenic strength required to execute toning exercises without injury. Optimal exercises to improve thigh and butt tone are squats and lunges, while an excellent fat-burning tool is the jump rope. Squats, lunges and jumping rope target your legs and their supporting abdominal, gluteal and back-stabilizing muscle groups.
Leg squats
Stand up straight with your knees slightly bent and your feet at hip distance apart. Be sure to keep your toes pointing forward and shoulders back, not slouched, while squatting. Maintain proper back positioning, which means that your ears, shoulders and hips are aligned. Sit back into a squat position by pretending that you are sitting in a low chair. Keep your body weight on your heels, not your toes. Keep your knees directly above your ankles and try not to let them protrude past your toes. Inhale as you squat down. Exhale as you return to standing and squeeze your hamstring and buttock muscles when you stand. Complete a set consisting of as many repetitions as possible without sacrificing the instructed form. After a 60 second rest, complete another set. To increase your leg strength further using squats, perform the squats holding dumbbells.
Jumping rope
According to the Jump Rope Institute, the activity helps you to develop muscular endurance, lose weight and improve your cardiovascular health. For the purpose of building endurance, use any rope and begin to jump rhythmically without stopping. Similar to running or jogging, it is important that you pace yourself and breathe as deeply and deliberately as possible. Jumping rope is an effective low- impact endurance training discipline. Add this to your daily training in increments of 10 or 15 minutes and increase the time as your endurance increases.
Lunges
Begin in a standing position with your feet together. Pull your shoulders back and down while tightening your abdominal muscles to support your lower back. Lunge forward with your right foot and drop your hips toward the floor while bending your back leg. Continue lowering your body until your front thigh becomes parallel with the floor and the shin bone of the right leg is leaning slightly forward. Keep your back straight and bend slightly at your hip while lunging. You may keep your arms down at your sides or raised overhead or keep your hands on your hips. Return to the starting position. Complete a set consisting of as many repetitions as possible without sacrificing the instructed form. After a 60 second rest, complete another set.
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