Butt and Thigh Exercise

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You will be happy to know that you are not the only one out there who wants to tone and shape their butt and thighs. How often, though, is it that you start a butt and thigh toning program only to find this troublesome area actually grows instead of shrinks! This situation has a tendency to put people off training because they don't get the results they expect.

There are several hundred muscles in your leg, butt hip and thigh area. The problem is, not exercising these muscles correctly will make your trouble spots worse and more pronounced. The right exercises that use these muscles in harmony with each other can bring definite results without spending unrealistic amounts of time for exercise and risking injury. ‘Balance’ is an important element of the proper home exercise program.

Squats

Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, including the Chair Squat pictured here. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity. This gallery of squat images shows a wide variety of squats you can add to your current routine.

Muscle Group: Front Of Thighs (Quadriceps)

Tip: Gunning says when performing each exercise, put your mind into the muscle(s) you're working and complete a full range of motion with slow, controlled, and deliberate movement.

Lunges

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions.

Don't set both your legs in a straight line. Keep them horizontally separated by about six inches to keep your balance. Doing this increases your base of support and makes your body more stable so you won't lose your balance while doing a set.

Weight Hip Extension

Preparation: Position thighs prone on large pad and lower leg under padded bar. Hold weight to chest or behind neck.

Execution: Lower body by bending hips until fully flexed. Raise, or extend hips until torso is parallel to legs. Repeat.

After-exercise Stretching

To avoid bulky muscles, always stretch the area you have exercised, afterwards

Example

1. Sit on the floor with legs apart and stretched out in front of you

2. Reach upwards with both arms

3. Then reach forwards and try to clasp your right ankle. As you do so, push your upper body towards the floor



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