Toning the butt, or glutes, and thigh area can be difficult for both men and women. Men tend to focus more on developing the upper body and sometimes neglect the lower half, while women often gain weight in the butt and thigh regions. Improving your fitness and shape in this area will help increase your overall health and give you more energy and vitality.
Squat With Ball
Position a stability ball in the curve of your lower back and press against the wall. Keep your feet flat and shoulder-width apart. Bend the knees and lower your body up to 10 inches, allowing the ball to roll up your back. "Fitness" magazine recommends holding this position for three seconds before moving back to the starting position. Do sets of five to 12 repetitions, depending on your condition.
Dumbbell Dead Lifts
Hold two dumbbells that you find taxing but not overly heavy. Keep your arms down and straight. Your spine should be straight with all the weight on your heels. Feet are hip-width apart and the knees are slightly bent. Lean forward, lowering the dumbbells slightly past your knees before coming back up. This will work the glutes and thigh region.
Hip-Lift Progression
Lie on your back with your knees up and feet flat. Arms should be straight on the mat to offer stability during the exercise. Lift your hips up and then hold, tensing your butt and thighs at the top of the motion. Hold for one count. When you are more advanced, extend one leg into the air at the hold position, keeping your thighs parallel. Work each side for about 30 seconds before switching.
Barbell Squat
For heavy lifters, the barbell squat might be the most effective of all the big compound lifts, says BodyBuilding. It is effective for the butt and thigh regions. Rest the barbell on the back of your shoulders and take the weight on board. Position your feet at shoulder-width, toes pointing out, head up, back straight. Sit back with your hips until the hips and knees are parallel to the floor. Push back up to the start position.
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