Firm your butt and thighs with exercises that target the gluteus maximus, quadriceps and hamstrings muscles. Muscle-strengthening activities help tone and shape your buttocks and thighs. In addition, strengthening your muscles will improve your muscle mass, which will increase your metabolic rate and make your body burn fat more efficiently, even at rest. Several exercise machines in your local gym will help target and firm the muscles in your buttocks and thighs.
The hack press machine imitates a squat and targets your gluteus maximus, quadriceps and adductor magnus primarily, and the hamstrings secondarily. Place your back against the platform with your shoulders against the padded support. Release the lever that will place the weight you have chosen to your shoulders. Lower the sled or "squat" by flexing your hips and knees. Slowly return backup and extend your hips and knees.
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The leg press is a lever- or sled-operated exercise machine that primarily targets your gluteus, quadriceps and adductor magnus muscles, and secondarily targets your hamstrings. A few different types of leg press machines exist, including seated and 45-degree leg presses. You will sit on the machine with your back against a padded support, while your feet are against a platform with your knees bent. Extend your legs by pushing the platform upward. Your muscles will work against the weighted platform, thus helping to strengthen and firm your buttocks and thighs.
The Smith machine resembles a barbell attached between two vertical support axis, that can freely move up and down the axis. The bar can also be locked to any position along the vertical axis. Use the Smith machine to perform squats, split squats, deadlifts or lunges, all of which target the muscles in your buttocks and thighs. The Smith machine is safer than a barbell because the bar can move only up and down and can be locked along the axis.
The cable machine is an excellent piece of exercise equipment that you can use to firm your entire body. To target your butt and thighs, do hip abduction, adduction and flexion exercises that target the gluteus minimus and medius in your buttocks, and many muscles in your thighs, including the iliopsoas, sartorius, adductor longus and brevis. Use an ankle cuff attached to the cable to pull the weights while doing the movements.
You can also tone and firm your buttocks and thighs with cardio equipment, such as a stationary bicycle, treadmill or elliptical. Choose a high resistance and do a slower-paced workout with the elliptical or bicycle, or use a high incline on the treadmill. Using higher resistance will force the muscles in your buttocks and thighs to work hard, resulting in stronger and firmer muscles.
Consult your doctor before beginning a new exercise routine. Always warm up before using weighted exercise equipment. Warming up will get your muscles ready for the workout and help prevent injury.
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