Toning your glutes and thighs doesn't mean you need to jump on a weight machine and strain to lift a lot of weight. There are easy, beginner-level exercises you can do without weights or equipment that target the gluteus maximus, gluteus medius, gluteus minimus and adductor muscles of the buttocks, outer thighs and inner thighs.
Glute Kickbacks
Glute kickbacks target the gluteus maximus muscle through hip extension. By extending your hip toward the ceiling from an all-fours position, your glute fights gravity to lift the weight of your leg. To perform a right glute kickback, get onto all fours with your knees slightly behind your hips as if to do a pushup on your knees. Your back is parallel to the floor. Kick your right knee toward the ceiling without changing the angle of your knee. Repeat with the left leg. Movements should be smooth. An ankle weight increases the intensity of this exercise.
Side Lying Hip Adduction
The side lying hip adduction exercise targets the hip adductors, the muscles that run the length of your inner thigh. As with glute kickbacks, your thigh muscles work to lift the weight of your leg toward the ceiling and against the pull of gravity. Lie on your right side with your body perfectly straight and your head resting on your right arm. Slide your left leg back just enough to rest the foot on the floor behind your right one. Raise the right leg toward the ceiling. Repeat on the left side. The abs, glutes, outer thighs, quadriceps and hamstrings assist as secondary muscles for the side lying hip adduction. Wearing an ankle weight increases the intensity.
Side Lying Hip Abduction
This exercise works the same muscles as hip adduction does, except the hip abductors are the primary muscles and include the gluteus medius and minimus, two muscles on the outer edge of the buttocks and thigh. Lie perfectly straight on your left side with your legs stacked. Raise your right leg toward the ceiling. Repeat on the left. Lifting both legs off the floor together increases the intensity of this exercise. An exercise tool such as a lateral stepper, Versa Ring, ankle weight, Pilates magic circle or figure 8 resistance band are all options to put around your ankles to add resistance without changing the simplicity of the movement.
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