Butt Exercise To Tone The Hip & Thigh

The gluteals, quadriceps and hamstrings are the worker muscles that form the buttocks and front and back thighs. Abductors and adductors form the outer and inner thighs. While more prevalent in women, fatty deposits commonly accumulate on these areas, creating a pear-shaped appearance. Combined with aerobic exercise and a cut in dietary fat, engaging in regular targeted exercises can help you shape and tone your butt, hips and thighs.

Dumbbell Step-Ups

The dumbbell step-up is a beginner level exercise that revs up your heart rate to burn calories and fat. The exercise works your glutes, quadriceps, hamstrings, abductors and adductors to help lift and shape your butt, tone your thighs and strengthen your hips. Hold a set of dumbbells in each hand with your palms facing inward. Stand in front of a step bench, contract your abdominal muscles and square your shoulders. Keeping your arms at your sides, step your right foot onto the bench. Lift your left knee high and up toward your chest and step onto the bench. Resume the start position. Perform 20 repetitions.

Side Lunges

Recommended by the American Council on Exercise, the side lunge, an intermediate level exercise, targets your glutes, abductors, quadriceps and hamstrings as well as your abdominal muscles. Stand with your feet hip-width apart. Place your hands in any position that will help you maintain your balance. Straighten your back, tighten your abdominal muscles and shift your weight onto your heels. Maintaining a feet-forward position, inhale and slowly step your right foot 12 inches to the right. Push your hips backward, bend your right knee and lunge to the right. Hold for a count of two and return to the start position. Repeat the movements on your opposite leg. Complete 10 repetitions.

Squats

Basic squats not only sculpt your gluteal muscles but also strengthen your quadriceps and lower back, according to Bodybuilding.com. Stand with your feet shoulder-width apart. Turn your feet slightly outward. Hold a set of light dumbbells at your sides with your palms facing inward. Contract your abdominal muscles. Keep your neck straight and push your hips back as if to sit in a chair. Bend your knees until your buttocks and thighs are parallel to the floor. Tighten your gluteal muscles and slowly return to the start position. Complete three sets of 20 repetitions for optimal benefits.

Side-Lying Straight-Leg Raises

Side-lying straight-leg raises work your gluteal muscles and abductors. Lie on your side with your legs together. Support your head with one arm and place your other palm on the floor for balance. Flex your top foot and slowly raise your top leg to 12 inches above the floor. Resume the start position and switch sides. Perform 10 repetitions.