Full-body exercises can shape, tone and firm problem areas and improve overall health. However, for some, specific areas need special attention in order to achieve optimal firmness and tone. The butt and thigh area are often the target of rigorous obsession and intense workouts. There are several tried and true firming exercises for the butt and thighs that when done regularly can generate amazing results.
Squat Dip
The squat dip combines a squat and lunge to target the butt, hips and legs. To execute this motion properly use a stationary chair. Stand in front of the chair as if you are about to sit down. Begin with your right leg extending behind you toward the seat of the chair, placing the top of your foot on the edge of the chair. Place a hand on each hip or hold your arms steady at each side to maintain balance. The left leg is the supporting leg and will be in a squat motion as your right leg is held in place by the chair. Dip or lunge from a one-legged standing position down toward the floor with the left leg. Do not extend your left knee out further than your left toe. Dip down and back up on the left side, keeping the right leg on the chair with knee slightly bent. Repeat this motion for both sides 10 to 15 times. For extra butt toning, squeeze the buttocks when coming back up from the dip stance.
Wall Squats
Wall squats build the leg and glute muscles through resistance. Stand against a wall with your back flat. Standing with both legs in the same position, keep your knees five to six inches apart from each other. Lower your upper body down the wall to a 90-degree angle. Keep your arms to the side either with hands placed on the hips or straight downward. Hold the 90-degree squat for 10 seconds then ease back up, but not to standing position. This gives the muscles a short resting period while still working the glutes and legs. Go back into the 90-degree squat for 10 more seconds. Repeat this exercise three times.
One Leg Side Kick
To work the outer thighs, begin from a standing position. Use a wall or cable machine to brace the rest of your body. If cables are available, attach one to your left ankle. If cables are not available do the motion in the same manner with more repetitions. Lift your left leg out to the side up to 45 degrees, try not to bend the knee and hold for two seconds then return your leg toward your body. Repeat this motion for each side 10 to 15 times with cables or 15 to 20 times without cables. Do the same motion for the right side.
Member Comments
mindyourown November 4
It is more than apparent that the thigh featured in this picture belongs to an anorexic. It took more than a moment to realize that it was a leg rather than an arm. It's not healthy-looking or inspiring, but disgusting.