Easy Butt and Thigh Exercises – Women want a butt worth looking back at. Some have it naturally while others are not so lucky. All hope is not lost though as we have some butt and thigh exercises we want to share with you.
When there is too much fat in your butt and thighs, there a chance it won’t be shaped as cute as you want.
If you fall in that category, you just need to do these best exercises for buttocks and thighs. In no time, you will be catching more attention than you bargained for.
Did you know too much fat in the legs can make walking tedious and the fat can even accumulate around the joints cause severe problems?
Therefore, It is important to note that doing these butt and thigh exercises is also an attempt to lose weight.
In that case, you will also have to consider your diet along with the workouts.
Go slow on processed foods and drinks, let go of smoking and alcohol, and you need to become active even beyond these routines.
If you’re as pumped as we are, let’s get started with the exercises.
Get your gear and let’s get sweaty!
12 Best Butt and Thigh Exercises to Lose Thigh Fat and Firm Bum in 2 Weeks
1. Hip Lift Progression Butt And Thigh Exercises
This is an effective butt and thigh exercises as it targets the muscles in that area.
It is also popular because it relieves you of back pains.
Make sure to use a soft and cushy mat so your tailbone won’t be sore.
How to do it:
- Lie on your back and bend your knees such that your thighs are flat on the ground.
- Lay your hands beside you with palms facing the floor.
- Now raise your butt off the mat such that your upper back and feet are on the floor. Use your hands for balance.
- Stretch your right leg. Now you have only your left feet on the floor.
- You will lower your butt to the floor and raise it as high as you can to make one rep.
- You will be doing 15 reps of this and 4 sets in total. 2 Sets for each leg raised.
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2. High Toe Taps Butt And Thigh Exercises
This is a great butt and thighs exercises and it can also be a high-intensity exercise if you do it fast.
You will definitely get some cardio benefits for doing this routine.
Here is how to do it:
- Stand in front of a chair or any other object that is about the height of your knees.
- Place your hands on your side while keeping your back straight.
- Raise your right leg and touch the object in front of you with your toe.
- In quick succession, you will alternate between your right and left toe taking turns to touch the object.
- Keep this up for one minute to complete a set. You will do 3 sets of this exercise to slim legs and thighs.
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3. Feet Elevated Lunge
This one might be tasking if your fitness level is low. However, if you manage to pull it off, you will gain maximum benefit from it.
Not only will it strengthen your legs, but you will also give your core some good workout.
If you’re looking for what exercises lift your buttocks, this is it.
How to do it:
- Lie on your back just like the hip lift earlier on. Place your hands firmly on your side for balance.
- Lift your butt and lower back off the floor.
- Now raise your right leg upward till your thigh forms a 90-degree angle with your torso.
- Put it back down and do the same for your left leg. This completes one rep.
- You will repeat this for 10 to 12 reps and do 3 sets in total.
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4. Lateral Step-Up Shuffle
This is another butt and thighs exercises that double as cardio.
You will probably start panting after the first set as it involves some quick movements.
Your legs, glutes, and core will be doing some serious work here.
How it works:
- Stand with your back straight and a bench on one side of you.
- Place your right foot on the bench and bend your elbow keeping it close to your body.
- In one swift movement, push your self up on your right leg and on completing the climb, jump your right leg off the bench and replace it with the left.
- Now your left foot is on the bench and the right one is on the floor alternating your starting position.
- Repeat the sequence and go back to the starting point to complete the rep.
- You will do 10 to 12 of this to make a set and you will do 3 sets in all.
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5. Side Leg Raises
This butt and thigh exercises will work your entire legs from waist to all the way down to the ankle. It will require you to lie down.
This workout targets your core and flexes your hips.
Your thigh, butt, and calf muscles too will benefit from this.
Sticking to this exercise is how to reduce buttocks and thighs in a week.
Here is how to do it:
- Lie on your side and prop yourself up on your elbow.
- Put the other hand on your waist and stretch out your legs straight.
- Now lift the leg on top upward in a deliberate and slow movement.
- Be sure not to move your back, only your leg.
- Lower the leg back to the starting position to complete a rep.
- Do 12 to 15 reps for one leg before switching sides.
- Do 4 sets in total.
Read More- 9 Best Exercises to Lose Weight After 40 at Home
6. Side Lunge Kick
This is a variant of the lunge that stretches the original butt and thighs exercise.
It involves some movements of your arms too. As you know, the lunge is an effective exercise for the legs and thighs.
The extra movements involved in this exercise can also be seen as some form of cardio.
This butt and thigh exercises target your abs, hamstrings, quads, obliques, etc.
You won’t be wrong to consider it an exercise to tone, stomach, bum, and thighs.
Here is how to do Side Lunge Kicks:
- Stand with feet set apart as wide as your hips with your arms on your side.
- Raise your right knee and lunge it to your side as far as you can.
- In the same movement, touch the floor in front of your outstretched right leg with your left palm.
- Raise yourself back up. But instead of going into the starting position, bend your right leg behind your left and touch it.
- This completes one rep.
- You will do 15 of this for a set and you will repeat 4 sets. 2 sets for each leg.
7. Gate Swings
Do you need a thinner inner thigh?
Then, you need to try the gate swings. This workout is a great cardio move that strengthens your glutes, legs and core muscles.
This inner thigh exercise improves your general body fitness.
It increases your body’s metabolism level which will help you to burn off inner thigh fat.
How to do it:
- Set your feet wide apart and your toes pointing a bit outward.
- Bend your knees and squat.
- Push your knees wide apart, this will make your stretch further.
- Jump with your left leg in front of your right and let it form a standing cross-legged position
- Immediately, jump back of a wide squat placing your hands on your knees.
- Repeat 15 times or more, depending on your fitness level.
8. Chair Squat
This variant of the squat will help you strengthen and tone the muscles of your entire leg.
Depending on how fit you are you will start to feel the heat in your thighs and calves.
Then you know it is working.
This butt and thighs exercises is easy as you just have to pretend to be sitting on a chair.
You can use a chair to help you make sure you are getting it right.
Here is how to do it:
- Get in a sitting position with your spine straight.
- If you are using a chair, raise your butt off the seat and maintain that position.
- Lean forward a bit at your hips and raise your arms up in the sky.
- Maintain this pose for 10 seconds. If you want to get aggressive with this workout, count 5 seconds after your legs start to hurt.
- You will do 3 sets of this.
9. Curtsy Lunges
This is yet another variant of the lunge.
It reverses the movement by making you lunge to the back instead of forward.
This butt and thighs exercise has proven to be quite effective.
Here is how to do it:
- Stand straight and keep your feet as wide as your hips.
- With your right leg, lunge diagonally backward behind your left leg and lower yourself till your knee touches the ground.
- Return to the starting position and then you would have completed the rep.
- Do 10 to 15 reps of this and switch to the other leg.
- You will do 4 sets in total.
10. Bulgarian Split Squats
This is a variant of squat that will tone your butt and thighs in another way.
You will need a bench or a high surface to do this butt and thighs exercise.
It is known to melt thigh fat and sculpture the butt.
Here’s how to do it:
- Stand with the bench behind you and hold a dumbbell in each hand.
- Put the in-step of your right leg on the bench behind you.
- Now lower yourself into a squat with one leg. Stay there for a second and slowly raise yourself back up.
- This completes one rep and you will do 15 of this before switching legs.
- This means that you will be doing 4 sets, 2 for each leg.
11. Sumo Bent-Knee Deadlift
This is one of the most effective variations of squats.
It requires the use of dumbbells and the way you will go about the squats will involve your core, shoulders, and back.
This means more muscles in your torso will be getting exercised.
This is why this butt and thighs exercise is highly sought after.
How to do it:
- Stand with your back straight and legs more than shoulder-width apart.
- This stance is where the name “sumo” comes from.
- With the dumbbells in both hands lower yourself into a squat until your thighs are parallel to the floor.
- This time, you will lean your torso forward as if you are deadlifting a weight.
- Raise yourself back up until your knees lock. That completes a rep.
- You will do 10 to 15 reps of this and a total of 3 sets.
12. Squat Jacks
This butt and thigh exercise will be challenging but look at the bright side.
This is a bum exercise to get a bigger bum.
It will also sculpt your butt making it look as nice as you want.
How to do it:
- Stand tall and clamp your hands.
- Lean your torso forward without bending your back.
- Now jump and spread your legs apart and then bring them close.
- After a few reps, your legs will start to shake. Now that’s burning some fat.
- Do 15 reps of this and a total of 3 sets.
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- How to Lose Weight in Your Legs in a Week at Home + Leg Workouts and Diets
Conclusion
Now you have all the exercise you need to lift your buttocks and firm your thighs. If you follow our instructions, you will see results in a few weeks.
These butt and thighs exercises are your sure bet to get a smashing beach body. Get started now and have some fun!
