Carrying excess fat in your lower body can make shopping for the summer season an unpleasant experience. Sculpting a shapely butt and lean thighs involves developing the muscles in the quadriceps, hamstrings and glutes. Strength-training exercises that target the lower body will help increase lean muscle mass to give your legs and butt a toned appearance. Perform lower-body strength-training workouts twice per week to help tighten up your thighs and lift your butt.
Single-legged Squats
Single-legged squats work the quadriceps, hamstrings and calves while targeting the glutes. Stand in front of a flat bench with your back to the bench. Position your left leg behind you on the bench. Extend your arms out to the sides for balance. Keep your chest elevated and lower your hips toward the floor until your right knee is bent at 90 degrees. Focus your weight in your right heel and press your body up, returning to the starting position. Repeat the exercise for three sets of 15 repetitions on each leg.
Side Lunges
Side lunges work the entire lower body while focusing on your inner and outer thighs. Stand with your feet together and hands on your hips for balance. Take a wide step out to the side with your right foot. Keep your left leg straight and sit your hips back until your right knee is bent at 90 degrees. Press your weight up through your right heel and bring your left leg in together with your right. Return to the starting position. Repeat the motion for three sets of 15 repetitions on each leg.
Glute Bridges
Glute bridges stimulate the hamstrings and butt. Lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides with palms facing down. Squeeze your glutes and press your hips up toward the ceiling. Slowly lower your hips down toward the floor but don't allow your glutes to completely rest there. Repeat the movement for three sets of 15 repetitions.
Stability Ball Hamstring Curls
Stability ball hamstring curls target the hamstrings while recruiting the glutes. Lie on your back with your legs extended straight and calves resting on top of a stability ball. Lift your hips off the floor. Dig your heels into the ball and bend your legs while rolling the ball in toward your glutes. Keep your hips elevated the entire time. Slowly extend your legs, returning to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: Glute Exercises and Anatomy
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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