Tight thighs and buns make a big difference when you are sporting swimwear on a beach or lounging around at your neighbor's pool party. Achieving this body feature fast takes dedicated effort and the right mix of weight training exercises. The main muscles you want to zero in on are the quadriceps, hamstrings and glutes. The best approach is to include a number of compound exercises in your regimen that target all of these muscles at the same time.
Step 1
Grab a single dumbbell to do sumo squats. Stand with your feet in a wide stance, turn your toes out and hold the dumbbell vertically in front of your body. Keep your arms relaxed as you bend your knees and lower your butt. Stop when your thighs parallel the floor, stand back up and repeat.
Step 2
Stand with your back to a weight bench to do single-leg split squats. Hold dumbbells at your sides, lift your left leg and place the top of your foot on the bench. Keep your back straight and abs tight as you bend your right knee to lower your body. Stop when your right thigh parallels the floor and rise back up. Repeat for a set of reps and switch sides.
Step 3
Execute a set of stepups while holding dumbbells at your sides. Stand behind an exercise platform with your feet hip width apart. Step onto the platform with your right foot, press down and lift your body in the air. Hold your position and raise your left knee up in front of your body. Lower your left foot back to the ground, repeat for a set of reps and switch sides.
Step 4
Lie faceup on the floor to do stability ball hamstring curls. Rest your arms at your sides and place the backs of your lower legs on top of the ball. Press down steadily to lift your hips in the air and form a straight line from your shoulders to your heels. Roll the ball toward your body as you move your heels close to your butt. Lift your hips a little higher in the air and squeeze your glutes forcefully. Roll the ball back out to the starting point and repeat.
Step 5
Fasten ankle weights to your lower legs to do glute kickbacks. Assume an all-fours position on the floor with your hands straight down from your shoulders and your knees directly under your hips. Keep your upper body still as you lift your right leg and kick your heel up toward the ceiling. Hold for a second, slowly lower your leg and repeat. Finish a set of reps and switch sides.
Tips and Warnings
- Perform 10 to 12 reps and four or five sets of your exercises. Work out three days a week on nonconsecutive days.
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