The butt and thighs are two of the hardest areas to lose excess weight. It can be frustrating to work and work and not see any results. Although cardio and a better diet will yield some results, the right resistance workouts for the butt and thighs will ultimately give you the results you're looking for.
Ball Squats
Ball squats are an easy workout that targets all the major muscles in the lower body, including the gluteus maximus, hamstrings, quadriceps and calves. Begin ball squats by placing a stability ball against a wall and centering it on your lower back. Stand with your feet shoulder width apart and slightly out in front of you. Squat until your knees are at a 90-degree angle, and pause at the bottom of the squat. Return to the starting position, and do 12 to 15 reps for three or four sets.
Dumbbell Step-ups
Dumbbell step-ups are effective for the quadriceps while also working the hamstrings, glutes and all the major leg muscles. Step-ups are simple to execute and a good way to get a quality lower-body workout. To begin, grab a set of dumbbells at a weight you find comfortable. Next, stand in front of the step, and with your left leg step on the bench, bringing your right leg up behind you. Step down with your right leg and repeat. Complete 12 to 15 reps on each leg for two to four sets.
Lunges
Lunges are another total lower-body workout that targets the butt, thighs and hips. Begin lunges with your hands on your hips, your left foot forward and your right foot behind you. Lower your body toward the floor, keeping your torso straight and your abs tight. Make sure the front knee is at a 90-degree angle and isn't projecting over the toes. Return to starting position. Complete 10 to 15 reps on each leg for two to four sets.
Stiff Deadlifts
Stiff deadlifts target the hamstrings, but they also work the butt and lower back. Begin stiff deadlifts by choosing a set of dumbbells or a barbell at weight you find comfortable with. Stand straight up with feet shoulder width apart. Bend at the hips, lowering the dumbbells or bar to the top of your feet. Keep your back straight, not rounded. Lift the bar, returning to an upright position, making sure to pull your shoulders back at the top of the lift. Repeat. Complete eight to 10 reps for two to four sets.
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