Get That Toned Butt and Thigh: No-Sweat Exercises

Tell me, who doesn't want toned buttocks and thighs? If you do any of these butt toning and thigh workout -- which are truly no brainers, you also get to work on your back and leg muscles. In effect this is a great area workout that gives you results in the areas you want the best results will be seen. This is a highly-recommended toning workout for women who think their back side and thighs need some work.

These are probably the easiest butt or thigh exercises since no equipment is needed. Dumb bells may be added but this is optional. So basically, all you need is your determination and 10-15 minutes of your time, and you'll be on your way to getting that toned butt and thigh. These workouts can even be done while at work, provided your boss is not looking of course.

Butt and Thigh Exercise No. 1

Standing back kick. Find something to hold on to support your weight such as the side of a wall or the back of a sturdy chair or table. Make sure your back is straight, hold on to that wall with both hands, then simply kick your heel towards you butt.

Do this repeatedly and feel the glutes contracting. This is the muscle part of the butt which is being contracted to lift your whole leg up. Do the same with the other leg and do 20 repetitions. (Note: You know that you are working the right muscle group when you feel your buttocks muscles tightens each time you make that kick.)

Results: Your butt muscles will be worked out making them firmer and hard as you do these exercises more. The thighs will also get the definition it needs. So get moving and do it regularly. For best results try to do this exercise three times a day since it can be done even when...

• in the office, when no one is looking, otherwise you'll need to explain yourself
• you are in the water cooler
• during your coffee break
• you are lining up at the ATM
• you are lining up to ring your groceries

(Note: Just ask the person next to you if it is alright to hold on to his back for support, and ask the person behind you to give you a little bit space to avoid injury to anyone near. I mean, seriously.)

The Squat. You know how to do this and no need to explain really. Others call it the Sumo Squat, but I just want to call it squat, because it is just that! Now I know it is really hard to squat when you're on the heavy side. To make it easy, think of it as a mere game. Finally, it takes a little of your time so why not give it a go.

How to do it. Make sure to keep your back straight, then stick your butt out a little. Next, lower it down, the lower the better. You better stay balanced because you don't want to fall over and hit anything. Make 5 sets of 20 repetitions in the first few days, and go higher as you get the hang of it. I'm sure you will get addicted once you feel those butt muscles getting worked, and you will be doing it anywhere you can.

Results: You get to work out your butt muscles a.k.a. glutes, the thigh and leg muscles all at the same time. As a bonus, your hip gets some workout too.

The 'Stick That Butt in the Air'. This time you need to lie on your back, with your knees folded in a 45 degree angle, feet flat on the floor, then start to get that butt up in the air and squeezing the glutes in the process, hold it for a second or two, then lower it down. If you can make 20 repetitions, well and good, do 5 sets, with 1 minute breaks in between to catch your breathe. If not, you start with lesser numbers of repetitions.

Results: This move really works hard on the butt muscles. The glutes would be totally worked out that it feels like you are hearing them scream for you to stop already, but don't! It is normal to feel the cramps on the butt, that means you are moving the right muscles.

Also, you can start with 20 repetitions for each of the routines, then gradually increase to 50, then 100 reps for each session. Nobody is really stopping you if you do this routines once, twice, or even more each day. It depends on how hard you want that toned behind or how soon you got a need to slink in that black cocktail dress for an important event.

For full effect, make sure to put on that 'Move, Shake and Drop' song by Pitbull on your speakers or headphones and you'll get that adrenaline pumping.

Nothing really.

Kidding aside, one, you'll look nicer and shapely in jeans, shorts or even a skirt. And If you love hitting the beach in a nice bikini, then you will definitely notice the difference in your backside and thighs soon.

No matter how small your behind is, if it is nicely buff and toned, it will look good and you would be more confident to strut your stuff. If you've got big and fat buttocks already, working it out will make it toned as well. Coupled with other exercises to lose fat, you could be looking forward to a toned behind in no time. It takes work yes, but all the good things in life do. So get that butt and thigh moving and try this exercise for yourself, right now!