Whether you're getting ready to fit into your summer bikini or want to look your best for a special occasion, obtaining sculpted thighs and butt requires building and toning the muscles of your legs to show off your curves. The American Council on Exercise recommends performing each exercise in your routine two to three times per week, with a full day of rest between workouts. Try to complete one to three sets of six to 12 repetitions with enough weight to fatigue your muscles by the final rep.
Dumbbell Step-up
The dumbbell step-up tones your glutes, hips and thighs at the same time. Stand with your feet hip-width apart behind an aerobic step or raised platform. With a dumbbell in each hand, place your right foot on the platform, and shift your body weight up onto the step. As you step up, raise your left knee up to hip height so your leg is bent at a 90-degree angle. Hold for 2 to 3 seconds before stepping back onto the floor with your left foot first. Repeat, alternating your leading leg.
Glute Activation Lunge
The glute activation lunge targets your glutes, as well as your hip abductor and adductor muscles. Start out with only your body weight for resistance, and hold a dumbbell once you feel comfortable with the movement. Begin with your feet together and your arms extended in front of you, parallel with the floor. Lift your right leg and cross it over your left, planting your right foot firmly on the floor with your toes pointed forward. Carefully push your hips down and back as you shift your body weight toward your right foot. Continue lunging until your right knee sits above your toes and your shin runs nearly perpendicular to the floor. Push off your right foot as you return to the starting position. Repeat with the left leg.
Side Leg Lift
If you're stuck at home without any exercise equipment, try a few sets of side leg lifts to firm up your inner and outer thighs. Lie on your side with your head resting on your lower arm and your legs extended. Start by squeezing your inner thighs together before lifting your top leg until it is level with your hip. As you lift the leg, flex your foot. Hold the position briefly, and slowly lower the leg back down while simultaneously pointing your toe. Squeeze your thighs together at the bottom and repeat. Switch legs to work the other side.
Leg Press
The leg press works your thighs, glutes, quads and hamstrings on a machine with much less risk of knee or back injury than traditional squats. Adjust the seat so your knees bend at a 90-degree angle at the starting position. Lie back on the pad, and position your feet shoulder-width apart on the foot platform. Push the platform away from your body until your legs are straight without locking your knees. Slowly lower the weight back to the starting position, making sure your knees never bend past 90 degrees.
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