The butt and thighs are a concern of many people since these areas tend to carry extra fat. Along with regular aerobic exercise to burn calories, performing strengthening exercises that target your butt and thigh muscles can tone your them and contribute to a leaner, tighter appearance. Check with your doctor before doing butt or thigh exercises if you have recently suffered a lower body injury or if you have a severe medical condition.
Butt Exercises
Exercises that force you to bend your leg at the hip also tone your butt muscles. While certain gym machines target your glutes, you can work on your butt muscles at home, using your own body weight for resistance. Hip extensions, where you push one foot toward the ceiling while on all fours with your knees bent, are one of the best exercises for your butt, according to the American Council on Exercise. Lunges work your butt as you drop down into the lowered position. For extra gluteus maximus tightening, try stepping up on a sturdy chair or bench using only one leg to push your body up.
Thigh Exercises
Squats engage your thigh muscles more than any others in your body. Stand with your back brushing against a wall with your feet slightly in front of it, shoulder-width apart. Slowly lower your body as if sitting down, keeping your back straight and your knees behind your toes. Place a stability ball between your back and the wall to help you roll down and keep your form. Plies are a ballet-inspired exercise that work on your thighs and butt. Stand with your toes turned out and your feet slightly more than shoulder-width apart. Pull your arms straight out in front of your body and lower down into a squat, keeping your back straight and your butt tucked in. Pilates focuses on core strength and toning. Lie on your back and raise one leg straight up in the air, keeping the other straight out on the floor. Trace your lifted leg in a smooth circle, keeping the rest of your body stable to engage your thighs.
Cardiovascular Exercise
Regular cardiovascular exercise is one of the best ways to lose weight and fat. While toning your butt and thigh muscles will give you a sleeker, tighter appearance, you may not notice it much if you're carrying extra weight along your lower body. Aim for at least 30 minutes of aerobic activity most days of the week and choose activities that heavily engage your butt and thighs, such as jogging, riding a bicycle or using an elliptical, to help you stay trim.
Considerations
Perform eight to 12 repetitions of each butt and thigh exercise two to three times per week. Resting for at least one day between strength-training sessions allows your muscles to rebuild and prevents soreness and injury. Alter the exercises as you become stronger to give you more of a challenge. For example, use a higher surface for your one-leg step ups or lengthen the stride of your lunges. Hold a dumbbell in each hand while you perform lunges and make your movements slower and more deliberate as you push your body down and back up to really focus on strengthening your lower body. Try spelling out the alphabet with each leg instead of doing regular single-leg circles for extra toning.
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