How do I make my butt and thighs slimmer?
I am 5’7″ 115lbs and I would like my butt and thighs to be toned. I have a tiny waist, but large buttocks and thighs. I don’t want my legs looking really muscular, just slimmer. What exercises can I do at home without a machine to help me with this problem?
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August 12th, 2010 at 9:35 pm
run
August 12th, 2010 at 10:14 pm
Legs and butt – stand in front of your kitchen counter and do squats. They will tone your butt and your thighs. Leg lifts. There are way too many to mention.
August 12th, 2010 at 10:59 pm
work them out.
trust me your legs will get slimmer before they apply any muscle.
like far apart.
August 12th, 2010 at 11:49 pm
you can use preperasion h that is what models use. to keep legs firm.
August 13th, 2010 at 12:35 am
If you exercised every day and never sat down in front of a tv for a year, cut fast food from your diet, you’d look awesome. You know it. Everyone else does too, but they don’t do it. Why? They care more about stuffing the pie hole than they do taking care of their body. It’s not about looking good, it’s about liking yourself enough to do what you need to do.
August 13th, 2010 at 1:11 am
You cannot “spot reduce” eat less and exercise more….
August 13th, 2010 at 1:48 am
Cardio. It burns fat from where it is stored
August 13th, 2010 at 1:52 am
Cardio says my husband who loves the gym and working out.
August 13th, 2010 at 2:06 am
Squats. You can do that at home without a machine.
August 13th, 2010 at 2:46 am
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August 13th, 2010 at 2:46 am
Try the cardio and weight program below to tone and then follow with stretches, or better yet yoga to longate the muscle so you don’t bulk.
I always start a workout with a 10 minute warm-up on an rowing machine, elispe or cycle.
30 minute weight program
1. Chest, Shoulder, Back (Mon, Thu)
2. Biceps, Triceps, Abs (Tue, Fri )
3. Legs (Wed, Sat)
26 minute interval training on cycle or treadmil
5 Minutes: RPE 3-4: Warm Up
2 minutes: RPE of 5: Increase speed and/or incline from warm-up to slightly higher than comfortable pace
2 minutes: RPE from 5-6: Increase the incline 1% every 15 seconds
2 minutes: RPE from 6-5: Decrease incline 1% every 15 seconds
1 minute: RPE: 8 Increase speed to fast walk or run
2 minutes: RPE: 5 Decrease speed to recover back to a medium intensity
2 minutes: RPE: 5-7: Increase incline 1% every 15 seconds
2 minutes: RPE 7-5: Decrease incline 1% every 15 seconds
1 minute: RPE 8: Increase incline to 5-10%, work as hard as you can (don’t kill yourself!)
2 minutes: RPE 5: Decrease incline to 0% to recover back to medium intensity
5 minutes: RPE 3: Cool down by walking at a comfortable pace
5 Minutes stretch out all your muscles especially calves and hamstings, so that you longate muscle and not bulk the thighs.
SIMPE LEGS / BUTT EXERCISES
Four Simple Slim-Down Moves
1. Doorknob Squats
Targets: butt, quads, hamstrings
Set a timer to 100 seconds. Stand facing the narrow edge of an open door, with your legs hip-distance apart and a footstool directly behind you. Holding your arms straight, grip one doorknob in each hand. To a slow count of 10, lower your body until it touches the stool (but don’t sit down!). Pause, then raise yourself to a standing position to another slow count of 10. Repeat until the time is up.
2. Side-Lying Leg Lifts
Targets: butt, outer thighs
Set a timer to 100 seconds. Lie on your right side, with your legs straight and your head propped up in your right hand. Bend your right leg at the knee and place your left hand on the floor in front of you for support. To a slow count of 10, lift your left leg 80 degrees off the floor. Pause and squeeze your hip and butt muscles before lowering to another slow count of 10. Repeat until the time is up, then switch sides for another 100 seconds.
3. Single-Leg Curls
Targets: hamstrings, calves
Set a timer to 100 seconds. Secure a one-pound weight on one ankle, then stand with your feet together. Keep your arms straight and lean forward, placing both hands on a footstool 12 inches in front of you. To a slow count of 10, bend your weighted leg, raising your ankle to your butt. Pause, squeeze your hamstring and lower your leg. Repeat until the time is up, then switch sides.
4. Heel Raises
Target: calves
Set a timer to 100 seconds. Stand facing a wall, with your feet parallel and hip-distance apart. Place a rolled-up towel under the balls of your feet, then lock your arms and place the palms of your hands on the wall for support. To a slow count of 10, raise your heels off the floor so you are standing on your toes on the towel. Pause and squeeze the muscles in your calves, then lower to another slow count of 10. Repeat until the time is up.