Now more than ever, women are looking for ways to create a curvier figure. Men are also looking to tone up their lower half to get a completely fit physique. But instead of finding an intrusive way to enhance the butt and thighs, plenty of exercises can sculpt shapely thighs and butts when paired with regular workouts and healthy dieting.
The basic squat is one of the best exercises you can do to tone the thighs and the butt muscles. They can be done with barbells, dumbbells or with no additional weight at all. To do them with no weights, stand with your feet shoulder-width apart and toes pointed slightly outward or straight ahead. Bend your knees and sink down as if you are about to sit in a chair, extending your arms in front of you. Slowly lift yourself back up, squeezing your buttocks and glutes at the top of the motion and lowering your arms back down. The motion is the same when doing squats with weights, except with dumbbells you add a dumbbell in each hand, or use a barbell resting on your shoulders and supported by your hands for barbell squats. Repeat these for two sets of 15.
Lunges are another great exercise that work the important group of muscles to give you firm thighs and a tight butt. You start by standing upright with your feet shoulder-width apart. Take a big step forward, bending the knee of your leading leg about 90 degrees, but not so your knee is over your toes. With your back leg, bend your knee until it is almost touching the ground, shifting your body weight to your front leg. Push back with your front leg and return to standing position. You can either repeat for several repetitions on the same leg or alternate legs.
Kickbacks are a very effective way to tone the back of the legs as well as the glutes and even the core. Start off on all fours, with your palms and knees on the ground. Extend one leg behind you so that it is parallel with your hips and squeeze your glutes. Slowly lower your leg back down. Repeat this 15-20 times for however many sets each leg can handle.
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