After the age of 25, your muscle mass decreases. This can cause your butt to sag and your legs to lose their shape. Thankfully, this loss of muscle tone is largely due to decreased physical activity as you age and not the aging process itself, states the American Council on Exercise. So, to keep your butt and thighs tight, you need to be consistent about including exercises that target these areas in your workout routine.
Lunges
Lunges primarily strengthen your butt, thighs and abdominals. To begin them, stand with your feet slightly apart. Step forward with your right leg and shift your body forward and down so that the thigh of your right leg is parallel to the floor and the knee of your right leg is directly over your ankle. Draw your left knee down toward the floor so that your left shin is parallel to the floor. Return to your starting position by springing your right leg up from the lunge by pushing through your leg and foot and landing it next to your left foot.
Jump and Reach
Jump and reach is a high intensity aerobic move that also strengthens the muscles of the abdominals, butt and thighs. Start this exercise in a low squat, with your thighs parallel to the floor and your knees directly over your ankles. Keep your back straight, with shoulders down and arms extended behind you alongside your body. Jump into the air by quickly swinging your arms forward and straight up and extending your knees and hips. Spring up with your body in a straight line as you reach high into the air. Land back down softly on the balls of your feet and then your heels.
Single-Leg Glute Bridge
The single-leg glute bridge strengthens the butt, thighs and abs. Begin this exercise on your back, with your knees bent and feet flat on the floor. Pull your right knee into your chest and hold it there with both hands. Tighten your abdominal muscles to flatten your back into the floor. While holding this position, tighten your butt as you lift your hips into the air until you have achieved a straight line in from your shoulders, through your hips and to your left knee. Hold, then slowly lower. Repeat with other side.
Squats
Squats primarily strengthen your back, butt and thighs. To begin, move your feet shoulder-width distance apart. Squat down by lowering your butt down and back as though you were about to sit in a chair. Keep your chest facing forward and don't allow your knees to pass your toes as you squat down. To make this move more advanced, you can squat with one leg slightly back from the other, where the toe of one foot would be parallel to the heel of the other foot. Put most of the pressure on the leg that is slightly in front. Repeat with the other side.
Tips and Warnings
Do one to three sets of eight to 12 repetitions of each exercise. Consult your health care provider before attempting this and other exercises, especially if you have problems with your knees or hips.
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