The perfect body is the holy grail of the fitness business. Gold's Gym estimates that fitness is a $17.6 billion dollar industry in 2010, fueled by people intent on getting healthy and creating an ideal body. You don't need a gym membership to get a toned butt and thighs, though; you don't even need expensive home equipment. Do a series of floor exercises at home to tone your rear end and thighs.
Instructions
- 1
Work your gluteus and leg muscles by doing squats, which is arguably the best butt-shaping exercise. With feet parallel on the floor and shoulder-width apart, squat until your knees are at a 90-degree angle, but do not lean forward. Swing your arms forward and over your head, jump in the air and land on your feet, resuming your squat. Do 10 repetitions and eventually build to 25 repetitions.
2Perform a lunge, which works the inner and outer thighs, as well as the butt. Place your hands on your hips and step forward with your right foot, sinking down until your left knee is bent to a 90-degree angle. Return your right foot to stand next to your left. Repeat the lunge 10 times and switch to a left-foot lunge. Build to 25 repetitions.
3Lie on your back. Bend your knees and place them hip-width apart. Slowly lift your spine off the floor, one vertebra at a time, tightening your glutes and leg muscles as you lift. Continue lifting until your weight rests at the top of your back, and then slowly move back to the floor, one vertebra at a time. "...First off, this system is quite a lot regarding getting the proper details on the difficulty of cellulite, or in my scenario, orange skin behind. When you join to the 'Kick-Butt Cellulite Redux' package you'll also receive 'The Cellulite Reduction Report.' Atlas, a credentialed personal instructor and physical fitness specialist. This report has in-depth information on the most up-to-date cellulite reduction scams making the rounds, and kept me from spending money on the painful Lypomassage treatment facilities that just sprouted up where I live...". Do 10 repetitions and build to 25. This exercise is excellent for the glutes, hamstrings and hips.
4Lie on the floor on your side and rest your head on your hand. Raise your top leg 6 to 10 inches, keeping your hips and body still and both knees facing forward. Continue this repetition 10 times and build to 25 reps. This exercise is particularly beneficial to the small gluteal muscles: the gluteus medius and minimus.
5Work your abdominal muscles as well as your butt and thighs with the glute sweeper. Begin the exercise face down, supporting yourself on your forearms. Your knees should be at a 90-degree angle behind you. Straighten your left leg and slowly lift it by pointing your toes toward the wall behind you, then cross the left leg over the right leg, moving your leg toward the floor, toes pointed down, but without touching the floor. Do 10 repetitions and then switch legs. Try to build to 25 reps on each side.
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