The benefits of strong, well-toned legs and butt are obvious. Strengthening the lower body makes you move efficiently and look better. Leg and butt exercises can be performed on exercise equipment, using body weight, using resistance bands and on the stability ball. Some exercises work the legs and butt simultaneously, while others isolate specific muscle groups. Like most strength training workouts, it's best to perform the multi-joint exercises before the muscle isolation exercises. Additionally, the exercises should be performed three times a week, with three sets of eight to 16 repetitions.
Aerobic Exercises for the Legs and Butt
Although burning body fat is the primary purpose of aerobic exercise, some cardiovascular activities also provide an efficient leg and butt toning workout. Any exercise that involves stepping up at an incline, such as elliptical machines or treadmills set at their highest incline, stair stepping machines, hill walking or running and hiking require increased leg flexion, which works the hamstrings, as well as gluteal activation. You can also perform step ups on an 8- to 12-inch platform. Stand about 6 inches from the platform. As you step up with your right foot, simultaneously bend your left leg and bring your heel towards your butt. Straighten your left leg as you step down, and repeat the exercise leading with the left leg. You can add intensity by holding a set of weights.
Glute Activation Lunge
By turning your upper torso to place more weight on the forward leg, and by stepping across the body, as opposed to straight forwards, this variation uses more gluteal muscle activation than traditional lunges. Since the hamstrings and quadriceps and inner thighs assist the movement of this exercise, it should be performed before any exercises that isolate these muscle groups. Stand with your feet in parallel alignment, pelvic width apart. Raise your extended arms so that they are in front of you at shoulder height. Palms should face the floor, and shoulders should be relaxed. As you step forward with your right foot, cross it over your left leg. Simultaneously bend both legs, lift your left heel, and rotate your upper torso to the right. Perform eight to 12 repetitions, and then switch sides.
Squats With Hip Abduction
This exercise works the butt, quadriceps, hamstrings and outer thighs. Stand with your feet parallel, hip-width apart. Bend your knees and sit back, as if you were lowering your hips towards a toilet in a public restroom. Do not round your upper back. As you straighten your legs, press your right leg away from the center line of your body. The movement should originate at the top of the thigh, not the hip. Your knees and foot should face directly ahead. Bend your knees and return to the squat. You can add intensity by placing the standing leg on a bench or a bosu, or by placing a resistance band around your ankles.
Inner and Outer Thigh Exercises With Fitness Circle
The Pilates fitness circle is a flexible metal ring, which can be used for a variety of exercises. This sequence works the inner and outer thighs. Begin in a side-lying position, with your hips stacked and your head resting on your bottom arm. Rest the fitness circle on the floor, and secure it in place with the bottom leg. Place the top leg directly under the circle, with the knee facing straight ahead. Inhale to prepare, and as you exhale, press the top leg against the circle. Inhale to relax. After eight to 12 repetitions, place the top leg on top of the circle. Inhale to prepare. As you exhale, squeeze your top inner thigh and press down against the circle to work your inner thigh.
Side Lying Inner and Outer Thighs With Weights and Bands
This exercise sequence can be performed as a super set with the fitness circle exercises. The circle is actually a teaching device, which helps you learn how to voluntarily activate a muscle group. You can apply what you learned by performing the same exercises, but using either body weight, small weights or bands. Begin on your side with band around ankles. Inhale to prepare. As you exhale, activate your outer thigh muscles and raise the leg to hip height. Perform one set, and then repeat on the other side. When you complete the set one the opposite leg, stay on that side and remove the band. Depending on your hip flexibility, place your top leg either in front or behind the bottom leg, whichever is more comfortable. Place a small weight on your bottom inner thigh, and hold it in place with your top hand. Inner to prepare, and as exhale, squeeze your inner thigh and lift your bottom leg.
Stability Ball Hip Extension/Hamstring Curl
According to a research study funded by the American Council on Exercise, the quadriped hip extension is one of the most effective butt exercises. However, it is not without its problems. Some people are unable to put pressure on one knee. Others have trouble supporting themselves with their upper body, and still others have trouble keeping their spine in the correct position. The stability ball solves most of these problems. Since the ball can be used to support your torso, there is less weight on your back, shoulders and knees. If you have one of the larger stability balls, you might need to let out a bit of the air. You should be able to drape your upper body over the ball so that your elbows and forearms can rest on the exercise mat, your head can drop towards your hands, and your toes can be placed on the floor. Attach a resistance band around your ankles. On the first count, press your pelvis into the ball, and lift your right leg. This action works the butt. On count two, bend the knee to work your hamstring. Straighten the leg on your third count, and lower the leg to the floor on count four.
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