Step right up (or lie down) for these simple yet challenging thigh-toning exercises. You don't need an at-home gym to sculpt your inner thighs, just a few tricks up your sleeve that will target them. Most of these exercises also work around to reach your backside, too, so they're double threats right in time to start fresh this new year! Click through to start feeling the burn.
If you're fickle with your gym routine, here's one move you should consider adding to most of your workouts: step-ups. The simple act of hauling your body up one step for 20 reps is great for your legs and your lungs. Here are my top three reasons to love this move.
- Cardio: There's a reason step aerobics were so popular in the '90s; stepping up and onto something gets your heart rate climbing. Step-ups will help you burn more calories during strength training sessions, so add step-ups between sets of ab and arm work to keep your heart rate high.
- Booty lift: Step-ups work your backside. In fact, celeb trainer Valerie Waters believes high step-ups are the perfect cure for a "droopy butt." You can grab a chair and do a set of high step-ups at home. I think they will lift your mood as they are lifting your derriere.
- Hill climbing: If you run or bike, you know hills can be tough, but strength training helps. Step-ups mimic the action of running and biking preparing your muscles to climb. Consider step-ups part of your cross training.
Not convinced? Here are three variations of step-ups to try and see for yourself.
Summer is here, which means showing a bit more skin. Our tushes can never be too toned, so here's an intermediate yoga sequence that will strengthen your seat and make you feel proud prancing around in your bikini bottoms. After going through all eight poses with the right leg, repeat this sequence again on the left side.
If you're pressed for time and can't fit in a long workout, you can still effectively tone your upper body, core, and tush. Grab an exercise ball and do 20 reps of each exercise, and cycle through the routine three times.
Push-Ups With Tuck Crunch
Crunches on an Exercise Ball
Plank Booty Leg Lifts
Itching for more short workouts? Check out these Weekend Workouts to learn how to tone other areas of your body.
It might be hard to believe that swimsuit model Marisa Miller, February's cover girl for Shape magazine, was mocked in high school for the shape of her booty. Her nickname was "bubble-butt" — ouch! She even refused to do squats in volleyball practice for fear of increasing the size of her derriere. Things sure have changed! The former Victoria's Secret angel now loves her backside and embraces the power squats, saying:
"I love my butt and want to make sure it stays where it is. I was just talking to that same friend and we were laughing because now all we want to do is lots of squats to keep our rear ends curvy and feeling strong."
Where do squats stand with you?
Having a firm and toned backside makes you feel confident when wearing skirts, skinny jeans, or baring all in a bikini (for those of you vacationing somewhere warm this Winter). Here are three exercises that will target your booty. Repeat all three exercises for a total of three rounds.
Get on the Ball:
Get on the Ball:
Plank Booty Leg Lifts
No Equipment Necessary:
Wide Squat Steppers
Still itching to do more miniworkouts? Check out these Weekend Workouts to learn how to tone other areas of your body.
Pancake, flat, saggy, and plentiful are a few words often used to describe a derriere in need. But taut, perky, and firm would be preferable when talking about your own. If you are hoping to tighten up your tush, try out these yoga moves. You'll notice the lift after just a few weeks.
Warrior 3 is a great pose for toning the back side. The glute muscles lift that leg up and hold it so it remains parallel to the floor. You will use the glute meds, muscles on the side of the pelvis, to stabilize you too — that's the beauty of one-legged poses. Start the slideshow to see five more booty-ful poses.
Hey Fit Sugar Community!
Our workout video for this week uses Pilates inspired moves to tighten, tone and firm up your bottom. These four moves are guaranteed to make your butt look great in those jeans!
We recommend doing 2 or 3 sets of each exercise.
Karena & Katrina
To see more workouts from Karena and Katrina, check out the Tone It Up community group. While there, go ahead and post your own content to the FitSugar Community — it might end up on our homepage!
Moves that challenge multiple body parts at once are my time-saving tricks when squeezing a much-needed workout into my hectic schedule. This variation on the single leg squat will challenge your balance and tone your glutes. Standing on one leg forces your core to work, and that little side kick works on the toning the troublesome saddlebag area.
For detailed instructions, continue reading.
Just when I thought I knew most of the moves in Pilates, I was introduced to a new one that I'm kind of digging. A simple yet burn-worthy motion, the swimming frog helps open the chest while working back and booty. Living up to its name, the steps are exactly what one might imagine Kermit doing as he swims downstream.
Learn how to do it yourself!