A common reason for exercising is to firm and tone muscles. For women, a popular target is the thighs and buttocks. The primary thigh muscle is the quadriceps, a group of four muscles in the front of the thigh that extend, or straighten your knees. The largest buttocks muscle, the gluteus maximus, contracts to extend or straighten your legs from the hips. When combined with cardio training and proper nutrition, exercises can help to reduce excess body weight and body fat, and firm the buttocks and thighs.
Squats
Squats can be performed with or without additional weights, and they work your thighs and buttocks. Stand with your feet slightly more than shoulder-width apart and facing forward. If using weights, hold dumbbells at your shoulders. Begin the exercise by bending your knees and lowering your body until your thighs are parallel to the floor. Continue by squeezing your buttocks and thighs to lift your body back up to the starting position. Contract your abdomen, lean slightly forward and keep your weight back on your heels to avoid arching your back. Complete three or four sets of 12 to 15 repetitions.
Stair-climbing Machines
Stair-climbing machines are cardio trainers that target your thighs and buttocks. Your feet remain in constant contact with the foot pedals while performing a continuous climbing movement. The buttocks and thighs contract to extend your hips and knees. The stair climber is a low-impact, high-intensity workout that also improves heart and lung capacity. Suggested training guidelines include completing three to four weekly workouts, starting at 20 minutes and working up to 45 minutes.
Kickboxing Workouts
Kickboxing workouts can be performed in a group setting or alone. This high-intensity, cardio workout consists of upper-body punches and jabs with lower-body movements. The front kick targets your quadriceps muscles while the side kick works your quadriceps and buttocks. The bobbing and weaving movements work your thighs and buttocks.
Bridge Butt Lifts
The bridge butt lift is a calisthenics exercise using your body weight as resistance. Lie on your back with your knees bent and your feet flat on the floor. Extend your arms at your sides, reaching toward your thighs with your palms flat on the floor. Begin the exercise by squeezing your buttocks and lifting your hips off of the floor about 12 to 15 inches. Contract your abdomen to keep your spine in alignment and to avoid arching your back. Hold for five full breaths, and then slowly lower your body back to the floor. Complete up to 10 repetitions.
References
- InnerBody: Human Muscular System Picture (Back View)
- University of Michigan Medical School: Anatomy Tables — Anterior and Medial Thigh
- MayoClinic.com: Video — Squat Exercise
- Cardio Fitness: Stairmaster — The Key to the Best Butt Ever
- "Fitness"; Kickboxing Workouts Sculpt Muscles and Blast Fat
- Bodybuilding.com: The Bodybuilding Chart of the Anatomy
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