Whether it's to tone your muscles for a beach body or strengthen your muscles for sports, exercises for the butt, legs and thighs will leave your lower body sculpted and in fit condition. While some of these exercises help work each other, certain exercises can help better work one area than another. Thus, incorporating into your fitness regimen exercises that target your butt, legs and thighs will allow all of these areas to be worked.
Lunge Exercise for Butt and Legs
These lunges not only target the butt, but also the legs as well. To start, hold a dumbbell in each hand and grab an elevated surface, such as a sturdy bench, and rest your front foot on it. Ensure that your knee joint is positioned right above your ankle. Place your back foot at a 90-degree angle from your front foot, keeping the ball of this foot on the floor. Next, keeping your core drawn in and your shoulders retracted, gently lower your torso straight down, advises the Ask the Trainer site. Your torso should stay upright. Lower yourself until your back knee touches the floor. Hold this position for a few seconds and gently raise yourself back up. For more emphasis on the butt, lessen the forward movement of your front knee as you lower yourself.
Leg Extension Exercise for Butt, Thighs and Legs
This exercise helps work the butt, inner and outer thighs and calves. To start, you'll need a rolled-up yoga mat placed on the floor and positioned like a vertical column. Stand with your feet shoulder-width apart and, with arms extended, hold on to the back of your rolled mat in front of you. As you bend your knees slightly, come forward from your hips so that your back is parallel to the floor. As you do this, move the mat to rest in front of your left foot. Keeping your back in this position and your toes pointed, gently extend the right leg out at your side. Hold this position and then gently bring the leg back down. Perform as many repetitions as desired. Perform equal number of repetitions on your left leg, ensuring that you move the rolled mat to the front of your right foot at you prepare for left-leg lifts.
Curl Exercises for Butt and Thighs
This exercise works the butt muscles as well as the hamstrings. To perform this exercise, you'll need to lie face down on a leg-curl machine, ensuring your knees are off the pad, and your Achilles tendon, the cord that connects the muscles from your calf to your heel bone, is below the padded lever, says Shapefit.com. Keeping your back flat, gently lift the lever toward your butt. Squeeze these muscles as you perform the lift. Gently lower the level back down. Perform as many repetitions as desired.
Considerations
Exercises for the butt, legs and thighs will tone and strengthen the muscles, but if on top of these muscles sits a layer of fat, the visibility of these muscles is impeded. Thus, a proper weight loss plan may be needed for optimum visible results of these exercises. Because you cannot spot-target any fat loss, you'll need to focus on overall fat loss. This will consist of a proper diet and low-intensity aerobic exercises that will burn fat, such as swimming or running. However, because diets and exercise routines depend on your specific health, current intake and current exercise regimen, consult your physician for appropriate diet and exercise recommendations.
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