Many exercisers work out with the specific goal of firming their butt and thighs. Because of a modern and mostly sedentary lifestyle, much of your day is probably spent sitting or lying down. This means that your lower body muscles are likely to become deconditioned, lose strength and get soft. You can address all of these negatives by performing exercises that target your butt and thighs.
Squats
Performed as a body-weight exercise, or with dumbbells in your hands or a barbell across your back, the squat targets all of your lower body muscles, especially your butt and thighs. To perform this exercise, stand with your feet shoulder-width apart and your weight distributed evenly between your heel and forefoot. Push your hips back, bend your knees and squat down until your thighs are approximately level with the floor. Stand back up and then repeat. Make sure you keep your chest up and maintain a slight lower back arch at all times but do not allow your back to arch excessively as this may lead to injury.
Lunges
Lunges develop your balance and coordination along with your thighs and butt. Like squats, you can perform this exercises using just your body weight or while holding weights. Stand with your feet together. Take a large step forward and bend your legs. Lower your rearmost knee to within an inch of the floor. Your front shin should be perpendicular to the floor and both knees bent to 90 degrees. Push off your front leg and spring back up to the starting position. Perform another repetition leading with your opposite leg. Continue alternating legs for the duration of your set.
Lying Hip Bridge
The lying hip bridge is a common exercise in yoga and Pilate's and provides an effective butt and thigh firming workout. Lie on your back with your legs bent and your feet flat on the floor. Rest your arms on the floor by your sides. Push down through your heels and drive your hips upward. At the top of the movement your knees, hips and shoulders should form a straight line. Lower your butt down to lightly touch the floor and repeat. Make this exercise more challenging by using one leg at a time, raising your feet on an exercise bench or holding a weight across your hips.
Romanian Deadlift
This unusually named exercise will strengthen your lower back while firming your butt and legs --- especially your rear thighs. Hold a barbell or dumbbells and stand with your feet hip-width apart. Bend your knees slightly and keep them rigid for the duration of your set. Without moving your knees, push your hips back and flex forwards from your hips. Lower the weights down the front of your legs until you feel a stretch in your hamstrings at the rear of your thigh. Push your hips forwards and stand up. Continue for the desired number of repetitions. Be sure not to let your lower back become rounded when you perform this exercise as this can lead to injury.
References
- "The Butt Book: How to Build a Non-Cellulite and Fat-Free Butt in 9 Weeks"; Tosca Reno; 2007
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt and Brett Brungardt; 1995
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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