Flabby, jiggly buttocks and thighs are a common cosmetic complaint for women. One way to strengthen these areas is to combine strength-training moves such as squats and lunges with cardiovascular activity in a circuit workout. This will tone your muscles while promoting the burning of unwanted fat. Eating a healthy diet coupled with a butt and thigh workout routine will help ensure you meet your goals.
The Workout Plan
Begin with a short walk and stretch to warm up your muscles. Then alternate 12 to 15 repetitions of each strength move with three minute intervals of an aerobic activity such as cycling, jogging or walking for a workout totaling 30 minutes in duration. Finish with a stretch to protect your muscles, joints and tendons from injury.
The squat targets the muscles in the butt and thighs. Begin with your feet a little wider than hip-width apart, toes turned out. Engage your core muscles and pull your shoulder blades back and down. Let your arms hang by your sides with your palms facing your body. Exhale and sink your hips back and down as if you were sitting down on a chair. Bend your arms at the elbow to stabilize your body. Continue the downward motion until your thighs are parallel with the floor, but don't let your knees travel past your big toe. Keep your back flat and your core engaged. Inhale and push off your heels. Slowly straighten up to return to the start position.
Performing lunges will produce desirable results in the butt and thighs. Stand with your feet together and elongate your spine and neck. Pull your shoulder blades back and down and engage your core muscles. Lift your right leg up using your thigh muscles and take a big step forward. Keep your back flat and slowly bring your hips down toward the ground. Continue the downward motion until your right thigh is parallel to the floor and your left knee nearly touches the ground. Engage the thigh and gluteal muscles. Push off the right foot to return to the start position. Repeat on the opposite side. To increase the difficulty of this exercise, hold a light weight in each hand.
The modified plank will work the butt and thighs and improve core strength. Lie on your stomach with your palms directly under your shoulders and your toes curled under. Engage your core muscles and use your triceps, glutes and thighs to push your body off the floor. Fully extend your arms and bring your body into a straight line from your head to your heels. Your feet should be together. Slowly bring your right knee up to your right armpit. Don't arch your back or allow your torso to sag at the waist. Rotate your right knee toward your left armpit. Finally, bring the right knee out to the right side of your body. Bring your right foot back down to the ground and repeat the steps on the opposite side. Keep your back flat and your core engaged throughout the entire exercise.
To perform the deadlift correctly, you must keep your back flat and face forward for the entire exercise. Avoid hunching your shoulders or rounding your lower back. Start with your feet shoulder-width apart. Place two dumbbells in front of each foot. Use the squat motion to lower your hips toward the floor. Keep your back flat and don't allow your knees to travel past your big toe. Grasp the dumbbells with your fingers. Pull your shoulder blades back and down and push off your heels to return to the start position.
- Stockbyte/Stockbyte/Getty Images
- How to Do Chair Leg Raises, Planks, and Oblique Crunches
- Workout Regime to Strengthen Knees
- Ballet Bar Isometric Exercises
- Abdominal Strengthening Exercises That Are Easy on the Back
- The Best Ways to Tone and Firm Your Glute Muscles
- The Lying Leg Curl Exercise
- How to Turn a Flat Belly Into a Toned Belly
- Stretchers & Strengtheners for Quadriceps & Hamstrings