Working on the underlying musculature of your thighs, bottom and legs while maintaining a healthy diet can help your lower body look slimmer. While you cannot spot reduce -- focus weight loss on a particular location -- you can work to develop muscles that, when you lose overall body fat, are lean and look firm as a result.
Squats
Squats are a comprehensive exercise. While they focus primarily on your gluteal muscles -- the muscles that make up your bottom, they also work the fronts of the thighs and your calves -- the muscles in your lower leg -- as well as your hamstrings, the muscle that runs up the back of your leg. Form is important with a squat. You want to stabilize your core by holding in your abdominal muscles and rolling your shoulder blades back and down. Sit back as if reaching for a chair and stand back up when your thighs are parallel to the floor. Keep your knees behind your toes to avoid any knee problems -- do this by focusing your weight in your heels. As you perfect your technique, you can add dumbbells or a barbell resting on the meaty area of your back to make the exercise more challenging.
Lunges
Lunges are similar to a squat, but focus on the muscles in your gluteal area as well as your hamstrings, calves and quadriceps. Form is important in this exercise also. You want to protect your back and knees, so start out with just your body weight. To find the correct form, kneel down on both knees. Step forward with your right leg so that the left knee is still on the floor and your right thigh is parallel to the floor. This is the correct width for a normal lunge -- your knees stay behind your toes to protect your knee. From this position, rise up after bracing your core. Then descend, keeping your left knee above the floor by a few inches. Repeat until fatigued. Switch legs and find the correct form for your other leg before repeating on that side. Add dumbbells or a barbell held on the meaty part of your back to add more challenge to this activity.
Calf Raises
Calf raises work your calf muscles as well as your gluteal muscles. You can complete calf raises without weight to start, and add dumbbells or a barbell as you advance. In addition, you can complete calf raises on a flat surface, but they are more challenging if you rest your heels off a step or platform so that your heels can drop 2 to 3 inches off the step or platform. To complete a calf raise, brace your core and hold on to a support if necessary. Rise up on to your toes as far as possible, then descend until you reach the floor or feel a stretch as you dip below the step or platform.
Considerations
When you are working for a slimmer butt, thighs and legs, you are working the major muscle groups of your body. Warm up in advance by walking or jogging in place for five minutes. When you lunge or squat, your heart rate will rise as a result of the use of the major muscle groups in your lower body. However, this doesn't count as cardio activity as it isn't sustained. Stretch fully after each exercise to minimize muscle soreness and increase flexibility.
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