Sculpting a toned set of legs and a firm butt requires exercises that develop muscles in the lower body. Muscle helps increase the metabolism to facilitate fat loss, giving the body a tighter appearance. Compound leg exercises work multiple muscle groups at the same time to burn more calories and quickly tone the thighs and butt. Add compound leg exercises to your workout to experience a leaner lower body fast.
Side Squats
Performing side squats recruits the quadriceps, hamstrings, glutes and calves while stimulating the inner thighs. Stand with the feet together and arms at your sides. Take a step to the side with the right foot so the feet are about shoulder-width apart. Sit the hips back until the thighs are parallel to the ground. Press yourself up until the legs are straight and step the left foot in together with the right. Return to the starting position. Repeat the motion for three sets of 15 repetitions on each leg.
Step-Ups
Step-ups work the thighs and butt while engaging the core muscles for balance. Stand in front of a flat bench or aerobic step. Place your right foot on the step and lift your body onto the step. Bring the left foot up next to the right. Step down with the left foot and lower the right foot to the floor, returning to the starting position. Repeat for three sets of 15 repetitions on each leg.
Reverse Lunges
Reverse lunges tone the quadriceps, hamstrings and glutes. Begin by standing with your feet together and hands on hips. Take a step back with the right foot, leaving the body in a split stance. Lower the left knee to the ground until the right thigh is parallel to the floor. Bring the right foot into the starting position. Step back with the left foot and repeat the lunging motion. Perform the exercise for three sets of 15 repetitions on each leg.
Bridges
Bridges engage the hamstrings while targeting the glutes. Lie on your back with the knees bent and feet on the floor. Position your arms beside the hips. Squeeze your glutes and press your hips up toward the ceiling. Pause for one second. Lower your hips toward the floor, but don't allow your butt to touch the ground. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: What is the Best Workout for the Thighs and Butt?
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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