Some women want to target certain areas of their bodies for toning and tightening while also improving their overall fitness. To work your thighs and buns, incorporate moves that engage those areas. Through cardiovascular exercise and focused work on your inner and outer thighs and the three gluteal muscles that give your buns their shape, you can tone and sculpt problem areas and reshape your body.
Walking Uphill
Walking on an incline, whether on a treadmill or up a hill or flights of stairs, works your leg and thigh muscles, as well as your buns. Columbia University's Health Services suggests starting with a 2-percent grade on a treadmill and gradually working your way up as you're able. If you choose to walk up stairs or a hill, use long strides where possible, pump your arms and keep your abs tightened, which allows your lower buns and thighs to do the work.
Targeted Thigh Exercises
Try exercises that specifically target the muscles in your thighs, such as the single-leg circle. To do this exercise, lie on your back with your arms at your sides, raise your left leg straight up and point your left foot. Rotate your leg outward slightly, point your toe and pretend to draw a circle on the ceiling with your toes. Keep your hips perfectly still and move your whole leg in a circular motion. Make this circle five times in one direction, then repeat it in the other direction. Switch to your other leg and repeat. You also can try plyometric squats by standing with your feet slightly apart, then squatting down and bending your knees 90 degrees. Once you're in the squat position, quickly jump up, then land again in the same squat position, using your legs and buns to control the maneuver.
Targeted Buns Exercises
To target your glutes, try the couch bridge maneuver. Start by lying on the floor and put your feet on a couch or a bench so your knees are raised and bent about 70 to 90 degrees. Make sure your feet are spread hip-width apart, then press down on your heels and raise your hips up toward the ceiling. Try to use the muscles in your buns to lift your body up, then drop back down and repeat. Try about 15 reps and do three sets if you're able.
Cardio
Strength training and doing targeted exercises can help firm your thighs and buns, but you also need to do a little cardiovascular activity if you want to lose weight in these areas, as well. "Fitness" magazine suggests brisk walking for cardio at a moderate intensity that amounts to 75 percent maximum effort. Ideally, your heart rate should go up, but you should still be able to talk in short sentences. A 140-pound woman who walks at 4.5 miles an hour burns around 403 calories per hour, though your own speed may depend on your fitness level. Don't overdo it but try to stay at a minimum of 3 miles per hour to receive the cardiovascular benefits.
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