BODYBUILDING SERIES: Shaping the Butt and Thighs
April 28, 2009 by Tisha Tolar
Filed under Bodybuilding
One of the more difficult areas of the body to shape and tone is the butt (buttocks) and the thighs. Women in particular find it difficult to keep away to fat that deposits in these areas but it is not an impossible task. There are several simple exercises that will help tone and shape your glutes and upper thighs.
Here are 4 basic exercises you can do for strength, toning, and shaping:
Squats
One of the best exercises for toning and shaping are the squats. Start by standing with a barbell resting across your 
upper back and shoulders. Keep your hands wider than a shoulder-width apart. Pull back your shoulders, contracting your lower back muscles and take and hold a deep breath. Slowly bend at your knees and looking straight in front of you, incline your torso forward and squat down until your thighs are parallel to the ground. Push through your heels to bring yourself back up, while contracting your glutes. Be sure to take deep breaths. Repeat 10 reps and continue to build on how many you can do.
Hamstring Curls
Lie face down on the leg curl machine. Place the back of your ankle below the padded lever, leeping your knees off of the bench. Raise the lever with your legs towards your glutes, squeezing your muscles as you go Remember to raise and lower the lever at a controlled speed. Repeat 10 reps and build on to how many you can do over time.
Glutes Kickback
On your hands and knees, keep your knees bent at 90 degrees and your thighs perpendicular to the floor. Keep your head up and lift your tight leg back and in an upward motion until your foot is over your head. Squeeze your glute muscle and then slower lower your leg to start. Switch legs and repeat 10 times until you can build up to more reps over time.
Lunges
Stand with your feet shoulder width apart, keeping your feet pointed straight ahead. Using a barbell or dumbbells, bend at your knees. Start by stepping out with your left foot, keeping your leg centered over your ankle. Try to keep your balance by pushing off with your heel and not your toes. Come back to the start position and keep focused on keeping your knee and hip straight. Work one leg at a time instead of switching during reps.
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