Toning your butt and thighs can help you look your best in skinny jeans, pencil skirts, swimsuits or short shorts. Adding even a few moves that focus on your butt and thighs to your exercise routine can change your body for the better. You'll also find that you're stronger, fitter, and you'll experience less lower-body muscle fatigue.
Types
You can opt for specific toning exercises for your butt and thighs or choose cardio exercises or classes that work these muscle groups. Jogging, walking, cycling, elliptical training and stair stepping all help tone the legs, hips and butt. If you're using an exercise bicycle or elliptical machine, press with your toes to work your quadriceps and your heels to work your hamstrings and glutes. Step aerobics and kickboxing classes also help tone the lower body.
Function
Squats, lifts and lunges work your lower body. Varying the depth, position and angle of these exercises allows you to target different small and large muscle groups to work on your problem areas. Start with simpler moves and work your way toward more advanced exercises as your balance and fitness level improve. Lower your hips to a seated position and hold for three to five breaths for a simple, yet effective, squat. Balance on the balls of your feet or hold the squat longer to intensify.
Time Frame
Toning and strength-training exercises should be done at least twice a week, but avoid doing these moves two days in a row to allow your muscles to recover. Keep these guidelines in mind whether you opt for calisthenics or weight training to tone your hips and thighs. Most lower-body toning routines can be completed in just 10 to 20 minutes.
Considerations
Simple strength-training moves will improve your thighs and hips; however, adding intensity to your workout may speed your progress. Options include a stability ball, resistance band and other simple home workout accessories. Try holding a stability ball as you lunge or placing it behind your back for squats. Try stepping on a resistance band --- holding one end in each hand --- for squats or stepping on the band with your front foot while lunging.
Warning
While strength training and toning is a valuable part of any exercise routine, some lower-body exercises do place a strain on the hips, knees or ankles. If you have concerns about joint health, speak to your health care provider or physical therapist for exercise recommendations. Be certain when doing lunges or squats to keep your knees aligned with your toes to avoid joint strain.
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