Toning the lower half of the body can be quite challenging! However, most people soon stop hating their big butt and big thighs, and start recognizing and accepting them as their body`s first responders. Namely, when you start eating fast food or go too long physically inactive, these body parts are the first to let you know!
Another important thing is learning how to build muscle definition in the thighs and glutes, so that the legs remain toned when unhealthy weight drops off. The good news is that this is actually quite easy to learn and do!
The exercises below are ideal for strengthening the body, burning fat, and giving a toned shape! It is recommended to begin with one set of each one, and work your way up to two sets.
1. Side Lunge
Stand with the legs shoulder-width apart. Then, step to the right and lower the weight over the bent leg. Go back upright and put the foot back to the original position. Do 10 repetitions per side to start.
2. Butt Lift With Medicine Ball
Lie on the back, bend the knees, and keep the feet on the floor. Squeeze a medicine ball between the knees. Then, lift the butt so that you are making a straight line from the knees all the way to the shoulders. Make sure you keep the neck relaxed the entire time. Hold for half a minute and then lower back down.
3. Inner Thigh Leg Lift
Lie on the side. Bend the top leg over the bottom one and rest the knee on the floor in front of the body. Lift the straight leg a few inches and lower it again, making sure it doesn’t touch the ground. Begin with 10 repetitions per side.
Butt Sculpting Exercises
You might wonder, what a pair of toned thighs is if there is not a well-toned butt with them. Luckily, the exercises below are a great way to tone up this muscle group!
4. Glute Bridges
This stretch targets the glutes, the hamstrings, and the lower back simultaneously. Lie flat on the back with the knees bent and the arms at the side. Squeeze the glutes and raise the hips to the ceiling. To avoid strain, keep both the head and neck relaxed. Lower the hips back to the floor after a few seconds.
For more intense workout, adhere to the same instructions, but one leg at a time. Push up the hips while keeping the left leg straight and the right leg used as a base. Switch sides!
5. Donkey Kick
This exercise targets the glutes and the core. Begin on the hands and knees, with the hands below the shoulders and the knees below the hips. Stretch the right leg behind you until it is in the same line as the spine. Lower the leg down and do the same on the other side. For more intense stretch, do this with a bent leg.