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Home > Just For Women > Workout Routines for Women > Tone Up Your Thighs and Butt

Tone Up Your Thighs and Butt

One of the most common areas of the body that women want to improve is their thighs and butt. Shapely thighs and a tight butt are the trademarks of sexy women everywhere, and they are definitely a sign to the rest of the world that says, “I’ve still got it.” To attain or maintain those curves, here is a simple workout that targets the butt and thighs for optimal appeal.

Exercise #1: Lunges - You can either perform these as walking lunges or not. This exercise works very well on developing the hamstring/glute tie-in area. Take a long enough stride so that when the lunging foot goes forward, the knee should not pass the toes. The lower leg should be perpendicular to the ground.

Do three sets of lunges, 10 paces for each leg. The more advanced you become with them; you can hold dumbbells in each hand for added resistance.

Exercise #2: Hack Squats - I know squats are usually associated with massive legs, but trust me, as long as you’re not eating junk food, your legs and butt will develop beautifully. This exercise will help develop overall leg shape and strength, with a special focus on the “sweep” of the thighs, giving them that beautiful curved, muscular shape. Place your feet high enough on the platform so that your knees do not come past your toes when you lower the weight down.

Perform 3 sets of 15 reps.

Exercise #3: Straight Leg Deadlifts - These are ideal for developing strong hamstrings and gluteals. While they are called “straight leg,” it is ok to bend at the knees slightly. Holding a barbell or dumbbell in front of you with a shoulder-width grip, slowly lower the weight down as far as you can until your hamstrings say it’s time to go back up. Bend at the waist, not at the lower back. Your back should remain flat through this entire motion.

Do 3 sets of 12 to 15 reps.

Exercise #4: Step-Ups - Using a flat bench, step on it with your right foot and bring your body up on top of the bench like you’re going to stand on it. Do not let your left foot rest on the bench, but instead bring the left knee up as high as you can. Lower the left foot down to the floor again and start the complete motion over again. These should be done with a fairly quick, explosive motion, but be careful not to fall off the bench. As you become more advanced with these you can hold dumbbells in each hand to add resistance.

Do 15 to 20 step-ups for each leg.

As always, proper nutrition is an absolute must. This workout will help you shed some unwanted body fat and tone your butt and thighs, but a good meal plan is going to make all the effort worthwhile. With a little time and dedication, you may be buying new jeans, not because your old ones don’t fit, but because you want new ones to show off your sexy new body.

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