Strength training is an effective way to tone, sculpt and shape the body. To get a round buttocks and shapely thighs, dedication and regular exercise is required. Your focus should be on exercises that target your glutes, quadriceps and hamstrings. Expensive exercise equipment or a gym membership are not needed to shape your tush and thighs. There are exercises you can do at home, using your own body weight.
- Skill level:
Walk outdoors or on a treadmill to activate the thighs and buttocks. Set your treadmill at an incline or climb hills outdoors for an extra toning affect. Walking uphill burns fat from your whole body, including your legs and buttocks. Toned thigh and butt muscles are more visible if they are not covered by excess fat. Climbing stairs, whether on a machine or outside, also sculpts you lower body and eliminates fat. Exercise for at least 30 minutes, five days per week.
Perform a combination of various thigh and butt sculpting exercises on three non-consecutive days of the week. Perform exercises such as plié squats, which tone the buttocks and shape the upper-thigh area. Stand up straight with your feet spread wider apart than your shoulder. Turn your feet outward 45 degrees. Lower down by bending your knees no more than 90 degrees. Your thighs should be parallel to the floor. Push through your heels. As you rise up to the starting position, squeeze your buttocks. Perform three sets of 12 reps.
Incorporate long squats. Stand with your feet hip-width apart and divide your weight evenly over your feet. Contract your tummy slightly and hold your back straight. Bend at the knees and lower down as if to sit in a chair. Go as far down as comfortable but not past 90 degrees. Raise your arms up toward the ceiling to help balance your body. Hold this squat position for 10 seconds to begin, and extend the duration of the hold as you get stronger. Push through your heels to come back to the starting position. Perform the exercise four times.
Execute stationary lunges to help shape your upper leg area and your buttocks. Take a big step forward with your right leg so the left leg comes up on its ball. Lean over so your weight rests on the right leg. Bend your knees and lower them down. Push back up to the starting position using your right heel. Repeat the movement 12 times before switching legs. Perform three sets.
Perform leg circles to sculpt your thighs. Lie on your back with your arms next to your body and legs stretched out. Raise your right leg to the ceiling and point the toe. Make five circles with your leg as if to draw on the ceiling. Reverse direction for five more circles. Avoid moving your body as you make the circles. Switch legs. Start with small circles. As you get stronger, make the circles bigger or increase the number of circles you make with each leg.
Work your inner and outer thighs. Hold on to the back of a chair while standing straight. Rise onto the ball of your left foot and lift your right foot off the floor. Flex your right foot and turn it outward 45 degrees. Cross the right leg in front of the left leg so your feel the contraction in your inner thigh. Swing the leg back and out to the right side with a controlled the range of motion. This works the outer thighs. Perform three sets of 12 reps.
Tone your buttocks and hamstrings with the bridge exercise. Lie on your back. Bend your knees and place your feet on the floor. Lift your hips off the floor followed by your back so you are resting on your shoulders. Form a diagonal line with your body. Perform the movement slow and controlled. Hold the tension for three seconds, and slowly return to the starting position. Perform 12 repetitions and add sets as your get stronger.
Tighten your buttocks with toe taps. Lie on your back with your legs bent at the knees and lower legs lifted in the air, parallel to the floor. Point your toes. Lower your right leg down to touch the floor with your toes. Feel the contraction where your lower butt and upper hamstring meet. Return your feet back to the starting position. Repeat the exercise with your left leg. Perform three sets of 12 reps.
Tips and warnings
- Perform three sets of 12 repetitions for each of your lower body exercises.
- Hold dumbbell weights for an added challenge when doing thigh and butt exercises.
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- "Fitness Magazine:" Our Top 10 Exercises to Tone Your But - Plié; Lexi Walters
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- WebMD: Shape Up Your Butt and Thighs; Barbara Russi Sarnataro
- "Fitness Magazine": Our Top 10 Thigh Exercises; Lexi Walters
- eMedicine: Butt Exercises - Expert Tips to a Better Butt; Barbara Russi Sarnataro; Nov. 2006