The butt and thighs are a common area that women focus on strengthening and toning. A seven-day workout plan focusing on the butt and thighs should include two days of lower-body strength training and at least one day of upper-body strength training. Aerobic exercise is also necessary four or five times a week to help burn fat and tone the lower body.
Seven-Day Workout Plan
Although it is necessary to train your legs often to get results, it is also necessary to allow your muscles to recover between workouts so they can grow. Split up your workout plan into three or four different strength training sessions a week for each of your muscle groups. This will allow you to train most days of the week while giving your muscles time to recover and grow. A sample strength training split might be training your glutes and hamstrings on Monday, upper body on Wednesday, and quadriceps on Friday.
Glutes and Hamstrings
Begin your workout with a 5- to 10-minute warm-up at a light- to moderate-intensity level. Brisk walking is one option. Start by focusing on compound movements that target your hamstrings and glutes, such as straight leg deadlifts. Always perform your first set using a light weight to warm up the muscles and practice proper form. Then, increase the weight in which muscle fatigue occurs between eight and 12 repetitions. Do three sets. Following straight leg deadlifts, perform three sets of 10 to 15 repetitions of the following exercises, resting 60 seconds between sets: bench step up, knelling donkey kick, wide stance dumbbell squat and leg curl. Conclude your workout with 20 walking lunges on each leg.
Following your warm-up, perform one light warm-up set and three working sets of eight to 12 barbell squats. Drop your thighs down until they are parallel or slightly below parallel to the floor. Next, perform three sets of 10 to 12 repetitions of the leg press, Smith machine split squat and leg extension. Conclude your workout with 20 walking lunges on each leg.
Aim to complete four or five sessions of aerobic exercise each week. One session should last between 30 to 45 minutes. Exercise machines that strengthen and tone the butt and thighs include stepmills or the elliptical machine and treadmill set at a high incline. Keep the intensity level moderately high to help burn additional calories. Furthermore, avoid holding onto the machine, which decreases the intensity of the workout. Perform your aerobic workouts on the days you are not training your butt or thighs, such as on upper body training days or non-lifting days.
- ExRx.net: Smith Split Squat
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
- Strength Training Anatomy; Frederic Delavier; 2001