See if this sounds familiar: The hardest part of your body to tone is your lower half. Sometimes it feels like it’s a daily struggle to fit into your jeans! But instead of hating your big thighs and butt, learn to recognize that they’re your body’s “first response.” As soon as you start eating high-calorie foods and go too long without exercise, your beloved thighs will let you know.
At the same time, you’ll want to know how to get better muscle definition in your thighs and glutes. Fortunately, this is fairly easy to learn!
You can use these fantastic thigh and butt sculpting exercises at home, which will help strengthen your body, burn fat, and give you a well-toned shape. It’s recommended to start with just one set of each. Once you feel comfortable, you can do two sets (i.e., repeat them). And so on.
Thigh exercises
1. Side lunges
Stand with your legs shoulder-width apart. Take a step to the right and lower your weight onto your bent leg. Slowly return to the upright position (don’t rush! If it’s moving, it’s working) and then place your foot back in the starting position. Aim for 10 reps on each side to start.
2. Medicine ball glute raise
Lie on your back with your knees bent and feet flat on the floor. Squeeze a medicine ball between your knees (When I started, I couldn’t use a ball, but over time I moved up to a 2-kilogram ball and then a 5-kilogram ball. You can do it!). Raise your body so that you form a straight line from your knees to your shoulders. Keep your neck relaxed; don’t strain. Hold this position for 30 seconds to start, then lower back down.
3. Inner thigh exercise
Lie on your side. Bend your top leg over your bottom leg, resting the heel of your top leg on the floor in front of you. Raise your straight bottom leg a few inches and lower it back down—don’t let it touch the floor! Start with 10 repetitions on each side.
Exercises to sculpt your glutes
What’s a pair of toned thighs without a well-sculpted butt or glutes? These exercises are simple, but they’re the perfect way to tone that muscle group.
1. Glute bridge
This simple stretch directly targets your glutes, lower back, and hamstrings, all at the same time. Start by lying on your back with your knees bent and arms at your sides. Then, slowly squeeze your glutes and lift your hips upward. Try to imagine a straight line from your knees to your shoulders. Keep your head and neck relaxed to avoid tension. After 2-3 seconds, slowly lower your hips back to the floor.
2. Leg curls
This exercise strengthens your glutes as well as your core. Begin by lying on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. In a controlled movement, extend your right leg back until it’s in line with your spine. Visualize a straight line from your head to your toes. Slowly lower your back leg back down and repeat on the other side.
