If you want to sculpt your thigh and butt muscles you will need to perform a number of different exercises using weights to add resistance and increase the intensity of the exercise. The American Council on Exercise recommends performing lower body exercises for the butt and thighs two or three times per week with a day's rest between each workout.
Dumbbell Step-Up
The dumbbell step-up exercise targets a number of different muscle groups including the quadriceps which is the front thigh, the gluteus maximus which is the butt and hip area and the adductors, also known as the inner thigh. To perform this exercise, stand in front of a bench with a dumbbell in each hand. Place your left foot on the bench and then push up with your right leg so that you are standing on the bench. Step down using your right leg first so that you are back to your original standing position. Keep your upper body straight while performing this exercise. Your stepping distance will determine the muscle that is targeted; for example, stepping close to the bench will place emphasis on the quadriceps.
Side Leg Lift
The side leg lift tones muscles in the hip and butt area; for increased resistance while performing the exercise use ankle weights. Start by placing your hands on your hips and slowly lifting one leg out to the side; hold for 10 seconds, then lower it again. Do 10 repetitions and then switch legs. For added benefit while performing this exercise use a chair or a wall for balance. Be careful not to rotate your waist or your shoulders. Keep control of the action by contracting your muscles first.
The Leg Press
The leg press exercise targets the hamstrings (backs of thighs), quadriceps and the gluteas maximus. This exercise is typically performed on a machine where you push your legs against a weighted platform.
To perform this exercise sit on the chair, raise your legs up, and put your feet flat on the platform with your knees bent. Push the platform so that your knees are at a 90-degree angle. Push through your feet until your legs are almost straight. If you want to work the inner quads spread your feet further apart and to work the outer quads put your feet closer together.
The Bridge
The bridge targets the glutes, abdominals and spine stabalizers. You can perform this exercise at three levels: the beginner, intermediate and advanced. For all three levels the technique is the same but the starting position is different. For the beginner's position, lay flat on your back with your hands on either side of your body. For the intermediate position rest your head and shoulders on an exercise ball and place your feet on the floor so that your knees are at a 90-degree angle. For the advanced position, use a Pilates reformer so that your head is resting on the headrest and your feet are situated on the reformer. To perform the exercise place your feet hip-distance apart and push your hips all the way up. Slowly drop your hips down approximately 4 to 5 inches while tensing your abdominals and glute muscles and then return to the starting position. Ensure that you do not arch your back while performing the exercise.
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