A lean and shapely lower body can complement your favorite pair of shorts or jeans. Cardiovascular exercises such as jogging or step aerobics are only one part of the leg and butt-toning equation. Strength training increases lean muscle mass to burn fat and give your lower body a more shapely appearance. Adding lower body strength training exercises to your workout routine will help tone your thighs and butt fast.
Side Squats
Side squats stimulate the glutes, hamstrings and quadriceps. Stand with your feet together and arms at your sides. Hold a dumbbell in each hand for added resistance. Take a step to the side with your right foot so your feet are spaced shoulder-width apart. Sit your hips back until your knees are bent at 90 degrees. Press up until your legs are straight. Step your left foot in to meet your right, returning to the starting position. Repeat for three sets of 15 repetitions on each leg.
Donkey Kickbacks
Donkey kickbacks target the glute muscles. Begin on all fours. Place a dumbbell behind your right knee. Squeeze your heel toward your butt to keep the weight in place. Keep your right foot flexed and press your right heel up toward the ceiling, while holding the dumbbell behind the leg. Slowly lower your leg down to the starting position. Repeat for three sets of 15 repetitions on each side.
Barbell Lunges
Barbell lunges work the glutes, quadriceps, calves and hamstrings. Start in a split stance with your right foot in front and left in back. Place the barbell behind your neck on top of your trapezius muscle. Lower your left knee toward the ground like you are about to kneel on the floor. Slowly press yourself up and return to the starting position. Perform three sets of 15 repetitions on each leg.
Glute Bridges
Doing glute bridges stimulates the glute and core muscles. Lie on your back with your knees and ankles together. Place your hands at your sides and lift your hips off the floor. Squeeze your butt and thigh muscles for one second. Slowly lower your hips toward the ground, but don't let them touch the floor. Repeat the motion for three sets of 15 repetitions.
References
- BodyBuilding.com: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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