hey teenspot world, any of you know any really good workouts/exercises for the butt and thigh area? i'm looking to tone and make the areas smaller, haha, not build muscle or bulk anything up.
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06-20-2012 01:11 PM #1
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- Oct 2011
workouts to target butt and thighs?
06-20-2012 04:28 PM #2
The Squat is the ultimate butt and thighs exercise. They are usually done with a barbell resting on the persons shoulders (with added weight that varies based on what the person is trying to accomplish). In your case, since you want to tone, you don't need much weight (if any) on your shoulders. First you should practice how to probably do the squat to get the most out of your exercise.
If your not going to put any weight on your shoulders then start off standing straight up with your hands straight out in front of you. Now try to lower your body by bending just your knees while keeping your back straight and your head up. Lower yourself to the point where your thighs are just about parallel to the ground. Stand back up and repeat and that's it. I think 3 sets of anywhere between 10-15 repetitions is a good number to go by in terms of how many you should do. Again, try to get the form properly from the start to get the most out of your workout. Chances are that it would probably be hard to keep your balance the first time you do this (especially if have weights on your shoulders) but you will learn to balance yourself. Also try to make sure your knees do not go past your toes while you are going down to avoid careless injuries.
Here is an article about squats for women if you want to read more: http://www.buzzle.com/articles/squats-for-women.html
Good luck and I hope you get great results from this terrific exercise!
Last edited by SaberOne; 06-20-2012 at 04:33 PM.
06-25-2012 12:40 PM #3
- Join Date
- Oct 2011
Google them to see how to do each exercise. A note, using weight won't "bulk" you up. Don't worry about that. Also note that there's no such thing as spot reduction. You want to lose fat in some place, you gotta lose it everywhere. For that I would just recommend cardio or HIIT.
Anyone who says girls using weights will bulk you up, or you can lose fat on one place just by exercising that muscle alone is a pure broscientist. Just doesn't work that way, I'm afraid.
06-26-2012 10:15 PM #4
06-27-2012 06:12 PM #5
What you're asking about is "spot reduction", which a lot of people (including myself) believe is a myth. Your genetics predispose you to WHERE your body will store fat (often butt/thighs for ladies and mid section for men). You lose fat from your butt/thighs the same way you lose it anywhere else - generally by eating less and moving more. I hope this helps.
07-01-2012 02:09 AM #6
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- Apr 2012
- United States
Most girls think they'll look like disgusting vascular monsters when they do lots of squats, but this isn't the case at all. Unless you get really into bodybuilding, all that will change is you'll lose fat, but your butt/thigh's will stay relatively the same size, just give it a bit better shape.
But overall, just do some squats/cardio/stairmaster and you'll see results really quickly.
07-01-2012 03:16 AM #7
- Join Date
- Jun 2012
as many have stated already, you cant spot reduce, nor will weights bulk you up. I do always find it funny that girls curling 5 pounds instead of 2.5 think they will bulk up, while guys are freaking out because it takes more than a week or 2 to add a quarter inch of muscle to their arms, but i digress. The best you can do is a twofold system...HIIT or high intensity interval training aka sprints as opposed to a steady jog, or truely any action that will spike your heartrate very high followed by some length of rest. That will help you burn calories better than most paced forms of cardio. And stick to some weight lifting too because 1. more muscle burns more calories and two, even though you cant spot reduce fat, by adding muscle to the area you are working on can and will make said area look better because your muscles will be more prominent. But now to break down some excercises, lunges are great for the quads and hips, and i dont know about your current cardio level but if you can do them, i suggest jumping lunges which would give you a killer leg workout as well as a huge cardio workout as well. squats definitely help with your quads and hanstrings (but please, if you intend to use weight ask a trainer to spot you, its very easy to throw out your back if you dont have any technique) and an excercise i havent seen on here yet that is, in my opinion, the best one for your glutes while still doing something for your legs is deadlift. With deadlift, just like squats make sure to have someone knowledgeable helping you because its even easier to hurt your back doing this, and also dont be afraid of bulking up even if you can lift what seems to you as alot of weight, deadlift incorporates legs lower back, as well as abdominals, so obviously you will be able to lift more than you would think when you are using over 60% of the muscles on your body. Just remember not to worry about bulking, thats what scares most girls off quickly, here is a reason guys spend hours and hours a week hitting weights just to gain a couple pounds of muscle, thats because it isnt easy to do, girls arent magically going to get jacked while guys cant, infact in most cases its damn near impossible for females to put on much muscle since many lack all but the lowest levels of testosterone. Hope i helped.