The butt and thighs are two areas that are often plagued with fat gain. This causes recipients to do whatever they can to promote weight loss. When the shoe is on the other foot and you are looking to enlarge these areas, you can do it naturally by performing the right exercises. All you need is some gym equipment and motivation.
Stability Ball Squats
Stability ball squats work your butt and thighs while simultaneously keeping stress off your lower back. Pinch the ball into a wall with the middle of your back. Hold dumbbells at your sides and step forward slightly. Spread your feet shoulder-width apart and slowly lower your butt down toward the ground. Stop when your knees are bent 90 degrees, stand back up and repeat.
Sumo Squats
Sumo squats, also known as pile squats, are a conventional squat variation that targets your butt and inner thighs. Stand with your feet in a wide stance and hold a dumbbell vertically in front of your body. Turn your toes so they are pointing out and lower your butt toward the floor. Stop when your thighs are parallel to the floor. Stand back up and repeat.
Step-ups
Step-ups are done with a bench and a set of dumbbells. Stand in front of the bench and hold the dumbbells down at your sides. Step onto the bench with your right foot then left foot. Step back down with your right foot then left foot. Step back up leading with your left and step down leading with your left. Continue stepping up alternating each lead foot.
Leg Presses
Leg presses are done on a leg press machine. Sit on the seat and rest your back on the backrest. Place your feet shoulder-width apart on the plate. Push it up and flip the safety handles over to the sides. Slowly lower the plate down until your knees are bent and your thighs are right in front of your chest. Push it back up until your legs are almost fully extended and repeat. Do not allow your knees to go past your toes when you are doing this exercise. If this happens, place your feet higher on the plate.
Lunges
Lunges are an intense exercise that can be done in a walking fashion. Stand with your feet together and hold dumbbells down at your sides. Step forward with your right foot and lower yourself into a lunge. Make sure your shin is perpendicular to the floor, your thigh is parallel to the floor and your back knee is an inch above the floor. Stand back up, step forward with your left foot and lunge again. Keep going across the room, alternating with each leg.
Glute Kickbacks
Glute kickbacks are done on a cable machine with the help of an ankle strap. Attach the strap to a low setting and fasten it to your right ankle. Face the machine and hold on to it for balance. Lift your right foot off the floor and extend your leg behind you in an arcing motion. Squeeze for a second and slowly lower your leg back to a point that is right above the ground. Do a set of reps and switch legs.
Stiff-Leg Deadlifts
Stiff-leg deadlifts are done with a barbell. This exercise puts emphasis on your butt and hamstrings which are the major muscles on the back part of the thighs. Stand with your feet shoulder-width apart and hold a barbell in front of your body. Let it rest on your thighs. Bend forward at the hips and let the bar go toward the ground. Feel a strong contraction in your butt and hamstrings, then bend back to an upright position and repeat.
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