Thigh and Butt Exercises

Are you one those who want to get those thighs and butt shaped up to show them off in the summer in the new swimwear or that snazzy little pair of shorts you have just bought yourself? Shapely thighs and a firm butt are usually high on the wish list of most women. However, the thigh and butt area is often a problem spot for many women. Since women are meant to have children, a lot of fat is deposited in this area, which the body is reluctant to let go off. But, there is help at hand. Given below are a few thigh and butt exercises that will shape up any unshapely behind.

Squat: This is perhaps one of the best exercises for shaping, toning, and strengthening the butt and thighs. Apart from tightening and toning the thighs and butt, it is also great for building lean muscle in the area.

Stand with your feet a little wider than shoulder width apart, with the feet pointed slightly outward. Placing your hands on your hips or allowing them to hang by your sides, retract your shoulders back a little, contract the muscles of the lower back, and then taking a deep breath, gradually bend at the knees. While squatting down, look straight forward and allow your torso to incline forward a little. Keep the downward movement very controlled and go down until your thighs are almost parallel to the floor. Then, contracting your gluteus muscles, push yourself up again, exhaling while going up. 8-12 reps can be done per set. Weights can also be held in the hands to increase the intensity.

Plie` Squat: Begin by standing with your feet wide apart, with your toes pointing outwards. Place your hands on your hips and inclining your torso a little forward, bend your knees and go down until your thighs are almost parallel to the floor. Make sure that there is no arch in your back and that you don’t lean too much forward. Then, squeezing your inner thighs and butt, push yourself up again. Repeat 8-12 times. You can use weights if you want to.

Lunge: Here is another classic and effective exercise for firming and toning the muscles of the thighs and butt. Stand with your feet slightly apart, and then take a big step forward with your right leg, making sure to keep the leg centered on top of the ankle. Also, see that you knee does not extend beyond your toes in order to prevent tension being put on tendons of the knee. When returning back into the starting position, do not use your toes to push your self off, but use you heels instead. Even though you may feel the tension in the leg that is behind, keep focusing on the front leg. Use the rear leg to balance yourself while working the muscles of your front leg to power through the movement. Repeat 8-12 times with the same leg, and then switch to the other leg. You can use weights for this exercise too.

Reverse Leg-Lifts: Get down on the floor on your hands and knees. Then keeping your head facing the floor, lift your left leg up from behind, with the heel facing the ceiling, keeping you knee bent at a 90 degree angle, until the thigh is parallel to the floor. Then slowly lower the leg back into position. Repeat with the same leg about 8-12 times, and then switch legs. You can use ankle weights to add intensity.

Step Ups: Stand in front of a low bench or step. Start by stepping up on it with your right leg, bringing up the left foot after getting on. Then, step down with your right foot, with the left foot following it down. Repeat 8-12 times, and then switch legs. You can use weights to add intensity to the exercise.