If you’re unsatisfied with your thighs and glutes when you look in the mirror, then this is your sign to take action! These exercises target the muscles in your inner thighs, butt, and outer parts of your thighs (the area where so many of us get the dreaded ‘hip dip’). The best part is, these exercises require little to no equipment so you can do them anywhere!
Keep reading for the best exercises to tone your thighs and glutes.
Lunges are simple but effective in toning your thighs and glutes. You can do these as a stationary exercise or by lunging across the floor. Add some dumbbells for an extra boost to this move.
Start by standing with a split stance so that your right foot is in front of you and your left foot is behind you. If you’re holding a pair of dumbbells, have them by your sides with your palms facing inward toward your body.
Begin by lowering your body down until your knee is almost touching the ground and is at a 90-degree angle. When you reach this point, exhale and push your body back to the starting position. This is one repetition. Repeat the desired number of reps with the left leg, then switch. Place your left foot in front of you and your right foot behind you and repeat the same number of reps you completed with the other leg.
To complete this exercise, you will start on the floor on all fours (yes, just like a donkey). Your hands should be palm down directly under your shoulders. Your knees should be bent at a 90-degree angle and directly under your hips. This is your starting position.
While keeping your leg bent, push your flexed foot in an upward motion towards the ceiling as far as it will go. When you reach the top of the movement, flex your glutes before returning to the starting position. Your back should stay in the neutral spine position throughout the entire movement. Complete this movement again with the opposite leg, making sure you do the same number of reps with both legs.
Your starting position for this booty-building exercise is standing with your feet shoulder-width apart with your palms facing your body holding a dumbbell in each hand or a barbell with both hands. Next, inhale, bend forward at your waist, and lower your chest towards the floor. It’s very important to keep your back in a neutral position to avoid any injury. Do not arch or round your back during this movement.
Your legs should be straight but not locked. Keep the weights as close to your body as you can and bend forward as far as you can. Once you have reached your limit, exhale and lift your chest up and back to the starting position.
Channel your inner ballerina with this thigh sculpting move. This move is different than traditional squats and targets the quads, hamstrings, and glutes.
Begin by standing with your feet wider than shoulder-width apart and turn your toes outward. If you want to have a dumbbell for more resistance you should be holding it down in front of you.
Keep your abs engaged and your chest vertical while you lower your butt towards the ground. You should be pushing into your heels as you lower. Once you go down as far as you can, squeeze your glutes and push your body back up to the starting position.
Bridge Hold with Alternating Leg Kicks
This exercise targets those inner thighs that are usually so hard to tone. To begin this movement, sit on the floor with your knees bent. Your feet should be flat on the floor and your palms down on the floor next to your butt.
Next, lift your hips off the floor and extend your left arm upward. At the same time, kick your right leg out to the side and face the inside of your thigh toward the ceiling. Now you should lower your right foot back to the floor and kick your left leg straight up. Return to the starting position and repeat.
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