Want a Body Beautiful?
Hips, Butt and Thigh Toning Exercises
for Strength and Stamina
When you stand before a mirror undressed, are you pleased with the appearance of your body, or do you cringe at your untoned hips, butt, and thighs? If you wish you had a stronger and sleeker physique, you’re certainly not alone. Fortunately, it’s not very hard to tighten your buns and strengthen your lower body. Simply follow this simple exercise plan, and you’ll soon see a serious improvement in the shape of your shape.
Progressive hip lifts to tone hips, buns, and thighs
Place a soft yoga mat on the floor and lie down with your arms at your sides. Bend your knees, keeping the soles of your feet on the floor. Raise your pelvis toward the ceiling, squeeze your glutes for a count of one, then lower your hips back to the mat. Repeat this raise-and-lower process for a full minute, taking care not to over-arch your backbone. If you want to make this exercise more challenging, extend one leg at the highest point of the lift and hold for five seconds. Lower that leg to the floor, planting your foot firmly before lowering the rest of your body. Repeat five to ten times, then switch sides to work the other thigh.
One-leg-at-a-time front raises
Fitness magazine says this exercise will stretch your thighs and tighten your flabby buns. Begin by standing with your feet directly under your hips. Bend your left leg and lift it three to four inches off the floor. Simultaneously extend right and left arms directly in front of your torso with palms facing downward. Without bending your elbows, raise your right arm above your head and hold for a count of three. Lower your right arm and raise it again. Hold this position for a count of three while one leg remains raised. Keep your leg raised and continue to raise and lower your right arm, palm down, for a series of eight repetitions. Switch legs, and repeat the raise-and-lower sequence with the opposite arm. If you hold five-pound weights while doing this exercise, you will increase the toning benefits exponentially.
Dumbbell squats to tone your butt
To perform this buns-tightening workout, you will need a pair of ten-pound dumbbells. If you are not strong enough to do this exercise with ten-pound dumbbells, start with five-pound weights and work your way up. Grasp bells and stand with your legs directly under your hip joints, arms by your sides. Squat as if you were about to sit in a chair, making certain to keep your weight above your heels. Slowly return to a standing position while squeezing your glutes as firmly as you can. Repeat 15-20 times, and allow yourself a one-minute rest before repeating the squat-and-stand sequence.
Rotational clam digger
Not only will the following exercise tone your thighs, it also works your shoulders and obliques, says Self magazine. Lie on your right side on a mat with your knees bent to a 45-degree angle. Cradle your head in your right palm, and grasp a 5- to 8-pound dumbbell in your left hand. Hold your left elbow against the left side of your torso. With knees bent, simultaneously raise your left leg and arm toward the ceiling without rocking backward or forward. Ideally, your hips will remain stacked as you raise your upper arm and upper leg and hold for a count of three. Repeat the process for a period of one minute, then switch sides and do it all over again. As you are firming and toning your body, be sure to keep your skin smooth and elastic by slathering on moisturizing cream such as that found at HipsandBum.com.
Another exercise to add to your arsenal of butt-firming secrets involves a yoga sequence called Surya Namaskar, or the sun salute. Stand tall with your feet a couple of inches apart, place your palms together, and reach for the sky. Inhale as you raise your palms and gently lean backward. Gaze upward and exhale. Fold your body forward from the hips. If the stretch is too intense, bend your knees slightly. Raise halfway to a standing position, and place your palms on your shins. Breathe in and out. Lower yourself and balance your body on your hands and toes. “Scoop” your upper body along the floor, and raise your chest and chin. Look upward and inhale. Exhale, then raise your hips and straighten your knees, forming a triangle with your body. Hold the pose as long as comfortable, then gently resume your original standing position.
A few minutes spent stretching and toning in the morning can help you feel strong and healthy for the rest of the day.
Oscar Watkins is a personal fitness instructor who works with small groups as well as one-on-one with those who prefer or need it. He writes for health, fitness and lifestyle blogs when time permits.