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Exercises to Tone Butt and Thighs | Healthcare-Online

Exercises to Tone Butt and Thighs 

If you spend all day sitting down at desk and wondering whether or not everything you eat is going to end up in your thighs and butts―well then, wonder no more: they're not. The most common belief is that bread is going to end up directly in the thigh area but that's also not true. There are no types of food that end up in any specific areas of your body. Fat is distributed all over, which means it's no harder to tone your thighs and butt than it is any other area - closely follow the exercises below can do the magic.

Exercises to Tone Butt and Thighs

Below are some excellent exercises that can specifically tone your butt and thighs:

1. Tip-Top Toner

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This exercise works your backside, thighs and calves.

Stand with your feet wide apart, more than your shoulder-width. Put both hands on your hips and keep your toes out. Now squat down so that your thighs are almost parallel with the ground and lift both heels off the ground. Put your heels back down on the floor and repeat.

2. Soccer Sculptor

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This exercise works your backside and thighs.

Stand with your feet wide apart, about the same width as your shoulder-width, with both hands on your hips. Squat down then stand up quickly and bring your right leg across your body, starting with your heel as you would do when you kick a ball. Your left arm should also be brought in front while your right arm swings behind. Go back to starting position and switch starting legs then repeat.

3. Bicycle Buffer

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This exercise works your backside, thighs, abs and obliques.

Stand with your feet wide apart, about the same width as your shoulder-width, and raise your hands behind your head. Now, go down to a full squat before standing up again. Next, raise your left knee towards your right elbow. Return to starting position and switch sides then repeat.

4. Get-lean Lift

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This exercise works your backside, legs, abs, back and shoulders.

Stand with your feet wide apart, about the same width as your shoulder-width, and squat down as far as you can with your hands entwined behind your back. Next, stand up and raise your right leg and lower chest until they are parallel to the ground, with your arms extended in front of you. Hold it for 1-2 seconds than switch positions and repeat.

5. Wall Whittler

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This exercise works your backside and thighs.

Squat down with your back to a wall and your feet close together. Your thighs should be parallel to the ground and your hands on your hips. Keep your back and backside touching the wall when you lift your right knee towards your chest then switch leg positions and repeat with the other leg.

6. Rear Raiser

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This exercise works your backside and thighs.

Stand with your feet wide apart, about the same width as your shoulder-width. Now squat down until your fingertips touch the ground in front of your feet. Keep your fingertips on the ground and lift your hips, so you backside is slightly raised to the ceiling, and your knees bent a little. Move back to starting position then repeat.

7. Plié

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While Plié is commonly associated with ballet, it's not just for ballerinas; it's a great way to tone you backside and thighs! Stand with your feet wide apart, about the same width as your shoulder-width, and keep your toes pointing outwards. With your back straight and your arms extended before you, lower yourself into a squat and use your glutes to move back into starting position. Keep doing this for about 2-3 minutes.

8. The Perfect Squat

  • Go down as low as you can and push your backside down, as though you were sitting on a chair. Make sure that your thighs remain parallel to the ground and your knees are over your toes.
  • Make sure your feet are wide apart, about the same width as your shoulder-width and facing outwards a bit, with most of your weight on your heels. This should allow you to wiggle your toes about.
  • With your hands behind your head, lift your chest and draw your shoulders back then down.
  • Make sure you're not poised too far back and your spine is straight while working your stomach.

Watch the video for the perfect squat:

9. Pilates or Yoga

Pilates and yoga are both great ways to tone your backside and thighs and create lean muscles which are perfect for women especially who have no desire to look bulky.

Below is a video on different kinds of exercises to tone your butt and thighs:

Tips for Toning Butt and Thighs

1. Have a Balanced Diet

The myth that eating more protein will help you form more muscles is not true. All that really matters is that you maintain a balanced diet that includes vegetables, proteins, carbohydrates (whole grains) and fruits. Proteins you should focus on: chicken, fish, turkey, tofu―no red meats or proteins with a lot of trans fats. A good way to feel full for longer is by eating fruits and vegetables. They're great to snack on and can seriously help you lose weight. Instead of eating white rice and bread, try to buy whole-grains which are a lot healthier and are digested faster.

2. Cut Sugar and Empty Carbohydrates Intake

If sugar and bad carbs are not burned right away, they are stored as fat. How can you accomplish more toned backside and thighs? Make sure you pay attention to the labels and check sugar/carb intake.

3. Reduce Cellulite

When it comes to cellulite, your backside and thighs are the biggest problem areas. Cellulite is the fat that is stored near the surface of your skin. Cellulite has very little to do with how much you weigh and is more affected by what you eat, how old you are and what type of body you have. Below are three tips to reduce cellulite:

  • Be as active as you can. Being inactive can be seriously poor to your health and forces your body to store more fat. If you have an office job, be sure to walk around as often as possible, preferably after each hour.
  • Avoid alcohol and sugar. When sugar isn't burned immediately it gets converted into fat.
  • Be sure to include resistance training in your exercise plan. For every pound of extra muscle you have, your body burns 50 extra calories, even when you're resting!