Not everyone is happy with the shape of their butt or the size of their thighs, but luckily our bodies are able to change shape. Yes it’s possible! When we eat right and exercise, the body goes through amazing transformations.
I’m sure you’ve seen plenty of before and after pictures of weight loss and muscle gain and how the body is capable of such change, so let’s get you on your way to your “after” picture now.
Squat It Out
The squat is a tried and true exercise that targets the glutes and quads, but did you know that it also works great on the hamstring muscles as well? It’s true, and by working on those hammy’s you’ll see a beautiful transition and leaning out of the thighs.
Squats are definitely an all-in-one for the booty and thighs, here’s how to do it:
- Begin in a standing position with your feet about hip-width apart.
- Keep the back straight, not arched or curved.
- Bend the knees slightly and push the hips back as if you were about to sit back in a chair or bench.
- Squat low, bringing the thighs parallel to the floor. (If you can’t go this low, that’s ok, do what you can for now)
- Put all of your weight back into your heels and push off bringing yourself back to standing.
- Complete 3 sets of 10-12 reps.
Let’s Do Some Alternating Lunges
The lunge is another excellent way to lean out those thighs and firm up the butt. This exercise targets the quads, hamstrings, and glutes. It also works on the lower leg muscles as well, so that’s a great bonus!
- Begin standing in a neutral position, feel are hip-width apart, back is straight, and shoulders are back.
- Step forward with your right foot and lower your hips until both knees are bent to about 90 degrees.
- Keep the right knee directly above the right ankle, do not go past the point to where the knee is over the toes.
- The left knee should be hovering over the floor, not touching it.
- Press off with your right foot and come back to starting position then repeat on the opposite leg. Continue for 3 sets of 10 reps per side.
Mountain Climbers are a type of plyometric exercise that not only tighten and tone the muscles, but they also burn a lot of calories after a duration. They are excellent for working the muscles of the thighs and are a great way to work the arms and the core as well, so you get a lot of bang for your buck with this exercise.
- Start on the floor or a mat in a high plank position.
- Engage your core and tuck your right knee forward directly under your chest. The toes should come off of the floor at this time.
- Return to the high plank position and immediately bring your left knee forward.
- Keep switching legs and try to pick up the pace as much as possible as if you are running on the floor.
All of the above exercises are a great way to shape your butt and thighs and to help you to meet that goal.
After you get the hang of things, try adding weight to your lunges and squats by means of a set of dumbbells or a barbell.
Keep challenging yourself and advancing to see better results. Our bodies adjust pretty quickly to routine exercises so when you feel it becomes easier, that’s when you need to up your game and add a challenge.