You wake up one day and decide you want to lose a few pounds, so you decide to join a gym. As with any other part of your body, your butts and thighs must follow suit. But since they’re a bit more difficult to work on directly, you opt to focus on one area at a time.
To get started, you need to first define the area you want to work on. Do you want to focus on your buttocks or your thighs? Once you’ve established this, you can move on to the next phase of your plan. Do you want to tone or build your muscles? What supplements should you be taking? What intensity should you be aiming for? With these questions in mind, you can tailor your workout program to suit your goals. Whether you want to lose weight to feel better about yourself or to be able to wear certain clothing items, there’s a workout program designed for you.
Take A Cold Shower
One of the best exercises for your butt is taking a cold shower. The simple act of getting out of the shower and wrapping yourself in a towel, which is on the warmer side, is more than enough to boost your metabolism and make you burn calories even when you’re not working out. If taking a cold shower isn’t possible, then take a warm bath instead. The water temperature is secondary since you’re already getting the benefits of being in the tub. If you want to lose weight in your butt, then take a cold shower every day before work.
Do Bicycles
If you want to build muscle in your butt, then do bicycles. The best exercises for your bike handlebars are actually the same ones that help build your arms, which is why they’re so important. This is also one of the few exercises where you’re going to build strength in all the right places. When you’re done, you’ll have the perfect shape of a modern day caveman.
Straight-Leg Walk
A lot of people think that squats are the best exercise for your butt. While they offer some benefits, nothing compares to a straight-leg walk. This one is so simple and yet so effective that even those of us who have lots of experience can still get confused. So let’s break down how to do this exercise correctly.
First, you need to pull your quadriceps muscles so that your knee is over your ankle. When your knee is over your ankle, it means that your leg is straight and not bent at all. Only when your leg is straight can you perform squats effectively. If your knee is below your ankle, you’re essentially doing a squat with your knee bent, which limits the benefits of the exercise. When you pull your legs in towards your body and touch your knee to your ankle, it immediately positions your hips and pelvis for correct squat form. From there, simply walk forward, keeping your legs straight and toes pointed forward. If you want to know what kind of shoes to wear while walking, then check out our post on the best running shoes for men and women.
Lunges
You’ve seen people do lunges in movies and on television commercials, so you think they must be effective. While they are very beneficial for your leg muscles, going lower than your hip when you lunge causes more harm than good. Start by standing in front of a mirror and putting one foot in front of the other, just like you’re about to walk. Step forward with your right foot and bend your knee, letting your thigh bend over your shin. Keep your heel in line with your toes and drop your arms to your sides. Then, in one swift motion, bring your heel back up and over your ankle, leaving you in a lunge with your arms by your sides. You’re going to want to do this exercise several times, and eventually, you’re going to see the results in the mirror. But until then, just focus on keeping your heel in line with your toes and remembering to keep your arms by your sides.
Thigh Grab
Another exercise that can help you lose weight in your butt and thighs is the thigh grab. This is an exercise where you pull your quadriceps muscles so that you’re standing in front of a mirror with your arms raised above your head. Then, without looking at the mirror, you lean forward and touch your palms to the floor. The act of touching your palms to the floor is very beneficial because it raises your heart rate and gets your muscles pumping. While the exercise itself is easy enough, touching your palms to the floor is the tricky part. If you want to learn how to do this correctly, then watch the experts in the videos below. Once you master that, you can move on to more advanced variations.
Rise Up And Press
If you want to put your body in an athletic position, then rise up and press. This is one of the most effective exercises for your butt and thighs because it takes your body weight and uses it to raise your body up into a pushup position. When you’re in this position, your arms are going to be raised above your head and the floor is going to be in front of you. This puts your body in an athletic position and helps build muscle in all the right places. If you want to do this exercise, then simply pull your elbows in towards your body and touch your chest to the floor, raising your body up into the pushup position. Touching your chest to the floor is very important because it keeps your back flat and prevents low back pain. If you want to do this exercise correctly, put one hand on the waistband of your pants and the other hand on your chest, keeping your body in a straight line as you pull your arms in towards your body. Rising up and pressing is a great overall exercise since it not only helps with your butt and thighs but also builds strength in your arms and shoulders. Plus, it gets your heart rate up and burns calories even when you’re not working out. If you want to know which hand to use when rising up and pressing, then check out this handy guide to determine which hand is best for each exercise.
Clamshell
For those of us who have them, there are some days where you just don’t feel like doing anything. For those days, where you just want to sit on the couch and veg out, then the clamshell is the perfect workout, since it forces you to get up and move around, getting your body active, even when you don’t feel like it. To do this exercise, stand in front of a mirror with your hands at your sides and raise your arms above your head, bringing your palms together in front of your face. Then, without looking at the mirror, bend your elbows and bring your hands below your head, forming fists. In one swift motion, open your hands and let your arms relax back down by your sides, bringing your fists in line with your elbows. Then, raise your arms again and repeat the process. The movement is very similar to clenching a chicken wing, and it’s very effective at getting your heart rate up. Plus, it forces you to relax and de-stress from work. If you want to learn how to do this exercise correctly, then watch the experts in the videos below. Once you master that, you can move on to more advanced variations.
Inverted Armchair
If you want to lose weight in your butt and thighs, then consider an inverted armchair, which is also known as an armchair sit up. This is an exercise where you lie down in an armchair and raise your body up into a sitting position, placing your hands on the floor in front of you for support. Then, without leaning back, pull your arms in towards your body and lift your body up into a sit-up position. Once in this position, hold it for several seconds before lowering yourself back down into the armchair. Inverting your arms in this manner is very beneficial because it builds strength in your back and traps the calories from the armchair itself, making it less available for food consumption. Plus, it forces you to work your arms and use your body weight, creating a cardiovascular workout. If you want to know which hand to use when doing this exercise, then check out this handy guide to determine which hand is best for each exercise.