Top 20 best exercises to tone your butt & thighs are introduced

lift the hip

Having toned buttocks and thighs is a dream of almost women. It will improve your appearance and increase your confidence to wear lovely dresses. Actually, you have to eat healthy foods, as well as practice suitable workouts, which contribute to change your appearance and your butts significantly. If you are tired of following some workouts or some programs but you have not received good results, you should read this article thoroughly from VKool.com to learn 20 best exercises to tone your butt and thighs fast.

Learning 20 Best Exercises To Tone Your Butt And Thighs

1. Seat And Squat 

exercises to tone your butt

This is one of the most effectual exercises to tone your butt and thighs because it is perfect for glutes. The instructions will be:

  • Sit down and roll back your shoulders
  • Keep your chest forward, raise your chin
  • Keep your feet and shoulders wide apart
  • Sit down in the chair and make your butt tap the chair
  • Rise your butt slowly
  • Repeat the exercises for 18 times to get toned butt

2. General Squat 

exercises to tone your butt

General squat is one of the best exercises to tone your butt and increase muscles in calves, outer thighs, hamstring, and inner thighs. To implement this squat, you should:

  • Stand tall
  • Put the weight on the heels and put your hips back
  • Do not bend your knees keep your legs parallel to the floor
  • Repeat 18 times for nice butt

3. Leg Squat 

exercises to tone your butt

Many love this squat because it really strengthens your butt and upper thighs. The steps are:

  • Stand to the pole side, hold with your left hand
  • Raise your right leg and keep it straight for 10 seconds
  • Put your weight on the heel
  • Bend the hips and reduce the left knee
  • Be sure that you do not bend your back
  • Do not extend the left knee
  • Return to the first position
  • Repeat 18 times

4. Lateral Squat 

exercises to tone your butt

The steps of this exercise include:

  • Stand tall
  • Keep your legs and shoulders wide apart
  • Keep a good posture and raise your chin
  • Step to the side and reduce the body into the position of squat
  • Raise your body
  • Repeat and walk a little in the opposite directions
  • Do 18 squats in each sides

5. Front Lunges 

exercises to tone your butt

Front lunges are also a good choice if you want to discover exercises to tone your butt and upper thighs quickly and effectively. You should follow these instructions:

  • Reduce your leg for 90 degrees
  • Walk forward
  • Lunges will block off the muscles on the leg side
  • Change the leg and do the practice

6. Squat For Inner Thighs 

exercises to tone your butt

This squat is very useful for your inner thighs and your butt. To perform this exercise, you should follow these instructions:

  • Stand tall
  • Roll back your shoulders with legs as a V position
  • Keep your legs wide and point forward the feet
  • Drop down to the position of squat
  • Repeat 18 times

7. Kickbacks 

exercises to tone your butt

Another common exercise to have toned butt is kickback. You will:

  • Get down and kick back the leg for 90 seconds
  • Change the leg and repeat the step
  • Be sure that your leg is about 45 degree to the ground
  • Repeat 3 times and you will get firm glutes

8. Fire Faucet

exercises to tone your butt

The goal of this exercise is to improve your hips and gluts. The position of this exercise is like kickback practice.

  • Get down and bend your knee
  • Raise your left leg and keep it parallel to the hip
  • Repeat the same process with the right leg about 90 seconds

9. Run To The Stairs 

exercises to tone your butt

There is a simple activity that you can do every day is to run to the stairs. You can increase the steps after 5-10 minutes. This is not only good for your butt and thighs, but it also perfect for your physique.

10. Tap Toes 

exercises to tone your butt

This exercise will work for your glutes, abs and spine.

  • Lay your back on the floor
  • Raise your legs
  • Tap the left and the right heel on the ground
  • Keep the legs and the ground parallel
  • Repeat it

11. Superman Exercise 

exercises to tone your butt

If you want to learn more exercises to tone your butt, you should follow these instructions:

  • Lay your belly down
  • Extend your arms in front of you
  • Inhale and bring your legs and arms off the floor, squeeze the glutes
  • Hold for 10 seconds
  • Release slowly
  • You may have a ball between the feet to increase the level
  • Repeat 10 times

12. Raise Legs 

exercises to tone your butt

You will tighten your butt by performing this move.

  • Stand as position of plank
  • Raise the left leg about 45 degrees
  • Change the leg and repeat the same step
  • Jump the legs to the arms
  • Repeat the exercise

13. Lift The Hip 

exercises to tone your butt

If you want to have more exercises to tone your butt and relieve the tension in your back, you should do this exercise immediately.

  • Lie your back on the floor
  • Keep your arms at the sides and bend your knees, put your feet on the ground
  • Raise the hip to the ceiling for 1 count, then reduce it back
  • Repeat for 60 seconds
  • Squeeze the hamstrings, glutes and avoid overarching the spine
  • Extend the leg if you want to increase exercise level
  • Keep the thighs parallel and lift the position for 5 seconds
  • Keep your hip up and put your foot back to the ground, reduce the hips
  • Repeat exercises for 30 seconds, change the leg.

14. Raise One Leg 

exercises to tone your butt

Do it as the following guides:

  • Stand tall, keep your feet wide apart and hold 5 pound dumbbells on both hands
  • Bend the left leg and raise it about 3 inches from the ground
  • Extend the arms in front of you that is parallel your chest
  • Face down your palms
  • Straighten your arms and raise the right arm over the head for 3 counts, then turn to the height of chest
  • Do 8 reps for both arms

15. Squat One Leg With Towel 

exercises to tone your butt

In this exercise, you will need a towel. The details are:

  • Stand your feet and put the left foot on the top of towel
  • Shift your weight to the right leg
  • Slide the towel to the left
  • Return to the original position
  • Bend the elbows near the chin
  • Bend your knee 45-90 degrees when you squat
  • Do each leg 30 seconds

16. Squat With Dumbbell 

exercises to tone your butt

  • Keep your feet and shoulder wide apart and the thighs have dumbbells about 8-10 pounds
  • Squat down if you sit in a chair, put the weight over the heels
  • Squeeze the glutes and turn to the original position
  • Repeat 15-20 reps

17. Advanced Lunges 

exercises to tone your butt

This is an explosive lunge you should try at your home:

  • Stand your feet and put your hands on the hips
  • Lunge forward with the left leg
  • Jump up and change the legs
  • Land with the right leg when you lunge forward
  • Do the lunges and change the side

18. Jump Squat

exercises to tone your butt

In many exercises to tone your butt, jump squat is a great cardio workout for you to do at home.

  • Stand a good posture
  • Face forward your chest
  • Keep your feet and shoulder wide a part
  • Rest the weight on the heels
  • Drop the body down
  • From the first position, jump large and lean in the position of seated squat
  • Repeat 18 times

19. Sun Salutations 

exercises to tone your butt

Yoga is an excellent exercise for your butt, upper thighs, legs, etc. Among them, sun salutation is an easy practice for the beginners and it can help you reduce lower back pain very well.

  • Start with the position of a downward-facing dog
  • Keep your feet tall
  • Stretch your hands and it will work for your hamstrings, thighs, and glutes.

20. Rotation Exercise 

exercises to tone your butt

Following exercises to tone your butt, you will have a good chance to improve your health

  • Now lie on and put the left side with the cradled head in the left palm
  • Bend the knees about 45 degrees
  • Your right hand gets 5-8 pound dumbbell and keep the right elbow on the right side
  • Raise the right leg and right arm toward the ceiling about 90 degrees
  • Stack your hips and avoid rocking backward
  • Your elbow presses on the side
  • Hold it for 2 seconds and turn to the original position
  • Repeat 1 minute and change the sides

To get more exercises for fitness, you may visit our main Fitness & Exercise page.

After reading my writing of 20 best exercises to tone your butt and thighs, I hope that you have learned the most useful practices that you can do at home without difficulties. If you have any question, please leave your comments below and I will respond to you soon.

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