You don't have to conceal your trouble spots with tight-fitting girdles and belts. Instead, change your workout routine to target your lower body directly. Although you can't spot-tone specific areas of your body, losing weight all over the body while practicing strength-training exercises approximately twice a week will help you achieved a toned, slim look. Talk to your doctor before you start a new exercise routine, especially if you have health concerns or injuries.
Lose Weight
Although strength-training exercises will help tone and tighten the muscles in the hips, legs and butt, you will not slim down these areas unless you lose weight all over the body. Lose weight by lowering the amount of calories you consume and burn additional calories through exercise. Limit saturated fat, sugar and refined carbohydrates from your diet -- instead, opt for monounsaturated fats, such as olive oil and avocado; and whole-grain carbohydrates, such as whole-wheat pasta and brown rice. Exercise at least half an hour, five days per week to burn calories. Aerobic exercises that get the heart pumping, such as running, biking and swimming, will burn more calories than moderate exercise such as walking. Once you lose fat, you'll be left with lean, sculpted muscles if you continue to practice strength-training exercises twice a week.
Medicine Ball Squat
Use a medicine ball to tone and strengthen your lower body. Stand up straight with your feet shoulder-width apart and your knees relaxed. Hold a medicine ball over your head with both hands. Bend your knees as you throw the ball on the ground, right in front of your body. Bend over to pick the ball back up and raise it back over your head again. Repeat the entire exercise 15 times.
Fire Hydrant
The fire hydrant focuses on your buttocks, but it will also tone your legs and hips simultaneously. Get down on your hands and knees with your back straight. Raise your left knee up to your side, like a dog at a fire hydrant. Straighten your left knee so your leg is extended out to your left side, at the height of your hips. Bend your knee again, then lower your leg back to the ground. Repeat 16 times on each side.
Stability Ball Raise
Use a stability ball to sculpt your lower body. Place the stability ball on the ground, then lie on top of it on your lower stomach. Place your hands on the ground to stabilize yourself with your elbows unlocked. Bend your knees and lift your feet -- press the bottoms of your feet together. Lift your legs up in the air until your body makes a straight line from your head to your knees. Lower and repeat 15 times.
Chair Gliding
Use a chair to glide your way to a toned lower body. Stand up straight with your feet hip-width apart and your arms straight. Hold onto the back of a sturdy chair to keep your balance. Tighten your abdominal muscles as you bend your knee. At the same time, straighten your right knee and point your toes toward the ground but not touching it. Keep your toes turned out. Glide your right leg behind your left, but do not touch the ground. Slide your right leg back to the starting position, then repeat 15 times, not allowing your toe to touch. Switch sides and repeat.
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