A variety of undergarments and jeans are designed with support and padding to lift and shape the butt and thighs. These options may give your body a quick "boost," but the results are only temporary. Lower-body strength training develops muscle in the legs and butt to slim the area while adding shape. Incorporate leg workouts into your current diet and exercise routine to help slim down your thighs while maintaining curvaceous glutes.
Perform Walking Lunges
Step 1
Stand with your feet together and arms at your sides.
Step 2
Hold a dumbbell in each hand.
Step 3
Take a step forward with your left foot, leaving your body in a split stance.
Step 4
Lower your right knee toward the floor until your left knee is bent at a 90-degree angle.
Step 5
Press yourself up while keeping your weight focused in your left heel.
Step 6
Bring your right foot in to meet your left, returning to the starting position. Repeat the exercise for three sets of 20 repetitions on each leg to work the thighs.
Perform Step-ups
Step 1
Stand in front of a flat bench or aerobic step with your feet together. Keep arms at your sides.
Step 2
Hold a dumbbell in each hand.
Step 3
Step up onto the bench with your right foot. Bring your left foot up onto the bench beside your right.
Step 4
Step down with your left foot and bring your right foot down. Repeat the movement for three sets of 20 repetitions on each leg to target your thighs while developing the glute muscles.
Execute Barbell Squats
Step 1
Stand with your feet shoulder-width apart.
Step 2
Position the barbell behind your neck, resting on your trapezius muscle.
Step 3
Bend your hips back, like you are about to sit in a chair. Do this until your knees are bent at 90 degrees.
Step 4
Press yourself up while keeping your weight in your heels. Return to the starting position. Repeat for three sets of 20 repetitions to recruit the quadriceps and hamstrings while engaging the glutes..
Diet and Exercise
Step 1
Eat clean, unprocessed foods to promote fat loss. Consume foods with a high nutritional value to keep your body feeling satiated while helping your muscles repair and recover.
Step 2
Consume five to six small meals per day. Eating a small meal every three to four hours keeps you feeling satiated and prevents hunger and overeating. Consume a serving of protein and carbohydrates at each meal.
Step 3
Participate in cardiovascular exercise three to four days per week. This will burn off fat deposits and reveal leaner thighs. Go for a jog outside, take a step aerobics class or play basketball with friends. Change your cardio choices frequently to keep your body responding.
References
- Bodybuilding.com: 3 Key Secrets to Building a Sexy Brazillian Butt
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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