Firming your butt and thighs can take a lot of effort, as excess body fat tends to cluster in those spots on many people. While eating a healthy diet can help reduce body fat, a number of exercises can help you obtain buns of steel and firmer thighs by building up muscle in those areas. Try repeating each exercise several times and take care not to over-exert yourself.
Superman
For a simple beginner-level stretch, try the Superman. Lie flat on your stomach with your arms extended over your head, palms facing in. Slowly extend your hips and raise your legs a few inches while tightening your abdominal muscles. The resulting position should resemble Superman soaring through the sky. Hold the position for a few seconds, then relax and return to the starting position. In addition to the butt and hips, the Superman also works the lower back and hamstrings.
Squats
Squats can serve as an effective exercise for toning your backside. Start by resting a barbell across your shoulders, with your hands and feet spread slightly wider than hip-width apart. Gradually bend at the knees until your thighs are nearly parallel to the floor. Push yourself back up through your heels while exhaling and keeping your back as straight as possible. You can perform a variation of this technique using hand-held dumbbells held in front of your shoulders.
Lunges
Stand with your feet shoulder-width apart and lunge forward with one leg. Your foot should end up flat on the ground with your knee directly over your ankle bent at a 90-degree angle. Your weight will be on the heel of your front foot, with the toes of your back foot providing balance. Push off and return to the starting position. Rather than alternating legs with each lunge, perform several repetitions using the same leg before stopping and switching to the other leg.
Downward-Facing Dog
Start by lying face-down and bring yourself into the pushup position, with your hands about shoulder-width apart and your legs fully extended. Slowly push your hips back and up until your body makes an upside-down V shape, with your butt high in the air. Hold briefly, then return to the pushup position. Keep your back straight throughout the exercise. If you have mastered the basic downward-facing dog exercise, you can incorporate lunges and push-ups into the routine.
Clam Dig
To perform the Clam Dig, lie on the right side of your body with your elbow out and your head resting on your right hand. Bend your knees to a 45-degree angle. Hold a small dumbbell in your left hand. Slowly raise your left arm and leg at the same time, keeping the rest of your body still. Hold the pose briefly before bringing the limbs back down. Repeat for up to a full minute before switching sides. This exercise helps tone the hips and butt.
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