When you are at home, you may not have dumbbells, barbells and weight machines at your disposal, but you do have your body. To effectively work your thighs and buttocks, the most important thing is that you use proper form with your exercises. Utilize your body weight and several home tools to achieve toned glutes and thighs.
Jug Squats
Squats work the butt and thighs at the same time and they are performed from a standing position with your feet slightly wider than shoulder-width apart. While holding a full gallon water jug in each hand, lower yourself until your thighs parallel the floor and slowly stand back up. To place more emphasis on your butt, place your feet in a wide stance and turn your toes out. Hold the jugs straight in front of your body with this variation.
Single Leg, Stiff Leg Deadlift
The single leg, stiff leg deadlift works the glutes and hamstrings and it is usually done with a barbell or dumbbells. At home, however, you can use water jugs. While standing on your right foot, hold the jugs in front of your thighs and bend forward at the hips. As you do this, extend your left leg straight up in the air behind you and lower the jugs toward the floor. Slowly rise back up, repeat for a set of reps and switch sides. Make sure to keep your back straight and core tight throughout.
Lateral Hops
Lateral hops place most of the emphasis on the butt and they are performed in a fast motion. While standing with your feet together, lift your right foot, perform a slight squat with your left leg and leap in the air laterally to your right. Carefully land on your right foot, hold for a second and hop back onto your left foot. Alternate back and forth for a set of repetitions. When doing these, land softly on your feet and maintain a slight bend in your knees.
Booty Squeeze
The booty squeeze targets your butt and you need two towels and a slippery floor surface to do these. While lying face-up on the floor, move your legs out into a "V" shape and place your heels on the towels. After lifting your hips slightly, slide your legs together and then slide your feet toward your body as you lift your hips in the air and squeeze your glutes. Hold for a full second, slide your legs back to the starting position and repeat.
Locust
The locust pose is a yoga exercise that targets the buttocks, hamstrings and lower back at the same time. This is performed from a face-down position on the floor with your arms at your sides. After turning your palms down, raise your chest and legs off the ground as high as possible and balance on your lower stomach and hips. Squeeze your glutes forcefully at this point and hold for 30 to 45 seconds. For a variation, do these repetitively and hold each midpoint for a full second.
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