Every year billions of dollars are spent on expensive creams, lotions, ointments and gels in an attempt to get perfect skin, thighs and beautiful legs. However, this all can be done easily at home by using home products and following few simple tips and exercises.
You will be happy to know that you are not the only one out there who wants the ins and outs of how tone your legs, buttocks and thighs after trying out unsuccessfully expensive creams and medications. How often, though, is it that you start a leg, butt and thigh toning program only to find this troublesome area actually grows instead of shrinks when your aim is to lose buttocks and thigh fat! Or shrinks instead of increasing – if you have a flat butt. This situation has a tendency to put people off training because they don’t get the results they expect.
- 1 Lower torso care
- 1.1 Why you have problems reducing your butt and thighs?
- 1.2 How eating the wrong food affects your butt and thigh size
- 1.3 How performing the leg, butt and thigh toning program affects your training efforts
- 1.4 Which exercises are you performing?
- 1.5 Cardio
- 1.6 Butt, legs and thigh toning with resistance exercise
- 1.7 Butt, legs and thigh toning eating program
- 1.8 General eating tips for legs and thighs
- 1.9 Make legs, thighs firm and smooth
- 1.10 Butt, thighs and legs: home remedy tips
- 1.11 Recommended By Readers:
Lower torso care
Why you have problems reducing your butt and thighs?
The reason that you have so many difficulties attempting to lose buttocks and thigh fat is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The reason for having these fat storage areas is to assist us in times of survival. What?! You say? Let me put it this way. Say you were stuck out in the middle of nowhere without food, and just water. Your body would, after a while, start “kicking into your body fat stores” to help you survive, because you are not consuming any food. In the case of women during pregnancy if this occurred you would be “surviving for two” – thus the larger fat storage area.
How eating the wrong food affects your butt and thigh size
The size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go, as they say, “straight to your thighs and butt”.
How performing the leg, butt and thigh toning program affects your training efforts
Then there is exercise. What you need to know is that there are workouts to increase the size of your legs, butt and thighs, workouts to re-shape and reduce and then workouts to generally tone your buttocks and thighs. It’ll boil down to the way you perform your exercises, the resistance you’re using, and the combinations of specific exercises that your workouts consists of.
Which exercises are you performing?
Sure it’s fine to say you’re going to tone your buttocks and thighs but if you are using a program that may not be correct for your body type you can easily, and unintentionally, increase the size of both of them!
How to reduce or increase butt, legs and thighs…
Cardio exercise plays an important part in how you can change or alter the size of your thighs and butt.
To decrease the size of your butt use a continual higher intensity style cardio program. So this would be around 45-55 mins at a challenging pace. You’ll need to perform around 5-6 sessions per week.
To increase your butt and thighs try using intervals for which you perform sprint drills. Around 25 minutes going from a lower intensity, then flat out then back to low intensity and so on. You can run up bleaches then walk down, do sprint drills at the track sprinting 100 meters then walking back. You get my drift. Do this around 3 times per week. 4 times if you’re trying to nip some more body fat in the bud.
Butt, legs and thigh toning with resistance exercise
It is important that you perform a full body workout, rather than just concentrating on your butt and thighs. This will help increase your metabolism and help bring your body into proportion.
If you’re pear shaped and your butt / thigh areas are much larger than your upper body you’ll need to help break down the muscle and fat. Your goal being to tone your buttocks and thighs and of course to also lose buttocks and thigh fat. To do this perform lunges – as many as you safely can per set. Your reps per set can can range from 12-15 reps per leg through to 50+ depending on how advanced you are with your leg training. Remember only do what you can!
Walking lunges are great, but if you don’t have room then stationery lunges are fine. Don’t use any weights (no dumbbells etc, nothing) just perform the lunges until your muscles start to really burn. Do this one to two times per week for beginners and three times (medium to advanced) per week for three to four weeks. Once you’ve completed this you can start using other leg / butt exercise combinations – including floor leg exercises – but make sure you keep the weights low or light and the reps high around 20-25. Exercises like step-ups off benches etc are also great – remember – don’t use any weights, just lots of reps.
To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Leg press, squats, lunges, wide stance squats, deadlifts are all great. Depending on your fitness level, including medicine ball exercises in your leg training once every few weeks will help develop your butt and thigh muscles to new heights that you didn’t think were possible. Your current fitness level will determine what you can or can’t / shouldn’t do. There are “beginners” medicine ball exercises you can do as well.
Once you’ve got your butt and thighs to a size and shape that you’re happy with then you can reduce the weights to moderate with reps of around 10-12 to maintain the muscle you’ve built up. You can then add some exercises such as leg extensions and leg curls etc to add more definition to your legs, focusing on butt and thigh toning.
Obviously if you have knee or joint problems you’ll need to seek advice from a trainer to create a program that suits your specific needs. AND ALWAYS before starting an exercise program in general check with your doctor to ensure he / she gives you permission first!
Butt, legs and thigh toning eating program
I know you think healthy eating is boring but it’s not. Although if you choose to make it boring and choose not to experiment with healthy foods then I guess it would be – if you choose to let it be. There are so many great options out there for common-sense eating, so there is no excuses – really, healthy eating can be really yummy! And let’s face it it, if it’s going to help you tone your legs, buttocks and thighs – that’s double the benefit.
In regards to increasing or decreasing your butt and thighs…
Taper off your carbs like potato, rice, pasta, grains, fruit after lunch. Choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein of course. Include greens for lunch. After lunch stick with greens and protein as much as possible. Add some flaxseed oil to one of these meals (around 1 tablespoon).
To increase your butt and thighs… two options… the same as above if you’re trying to cut back on body fat. If not, once again, choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein. Once again some greens for lunch. For your afternoon snack and dinner include greens, brown carbs and protein. Choose one meal to add 1 tablesoon of flaxseed oil.
A “simple to follow eating program” is vital when re-shaping your body and will determine whether or not you achieve your butt and thigh toning goals. Your workout/s and eating program work hand in hand to help stimulate your metabolism to burn body fat and to help re-shape and tone muscle.
General eating tips for legs and thighs
- Use brown carbs such as whole grain bread and sweet potatoes over white potato, white rice, white bread and pasta. Keep refined and simple carbs to a minimum.
- Cut out as many bad fats from your diet as possible.
- Don’t use high oil sauces, dressings or too much margarine or butter in your meals.
- Cut fat and skin off your meat and “grill” – do not fry your meat!
- Eat decent servings of fresh fruit and veggies.
- Eat 5-6 smaller regular meals per day.
- Increase your lean protein intake such as meat, chicken, seafood, protein shakes, egg whites, cottage cheese. Your protein shake must low in fat, fairly low in carbohydrates and high in protein.
- Include EFA’s in your eating plan
And remember before starting any exercise or eating program you should consult your doctor first. The above may not suit everyone – especially if you have certain carbohydrate requirements within a prescribed diet for a medical condition.
Make legs, thighs firm and smooth
Take hot water in a tub. Put one big spoon baking soda & one small spoon bath oil in it. Dip your legs for 15 minutes in this water, so that hard skin & corns become soft. Take your legs out of water and throw the water away.
Now take out the dead skin with the help of skin filer. Mostly the dead skin is on the heel & on the spherical bone. Pumic stone can also be used to remove the dead skin.
Now apply moisturiser in legs & massage them properly. After so much cleansing, legs will soke the moisturising lotion easily & the skin of that area will not become hard easily. This moistness will make the skin of legs soft & smooth.
Butt, thighs and legs: home remedy tips
Massage almond oil into your legs, thighs and butt everyday after a shower as a natural moisturizer. Almond oil not only deeply moisturizes your skin, but can work to relieve pain and reduce the swelling of tired legs, thighs and feet.
Wearing pantyhose is known to reduce extra bulge around thighs. Special derma-wear is available in the market which fits as snugly as pantyhose and is helpful in firming thighs by improving the circulation and pushing the fat cells.
High in dietary fibre and low in fat
Diet that includes fresh fruits, leafy veggies, and whole grains like oats, rye, millets, barley etc is more likely to combat cellulite than the one with refined, precooked and packed variety. The word to remember is – DETOX. It’s important to detoxify your liver and colon by reducing the intake of salt, sugar, fat, caffeine, and nicotine. Fasting once a week and drinking at least 8-12 litres of water every day helps in removing toxins from body. Major chunk of fat in your diet should come from nuts and sea-food rich in omega3. All berries, like blueberries and tomatoes are known to work wonders to develop sexy legs and thighs.
As often as you can, make time for an intensive treatment on the sagging area. Use one pure ingredient at a time, like pure aloe vera jelly, jojoba oil, active manuka honey, or shea butter. These are all really beneficial, anti-aging and tightening.
Apple cider vinegar
Drinking a mixture of two tablespoons of apple cider vinegar in a glass of water every morning reduces the cellulite condition and tightens the thighs and legs while firming buttocks. One can add honey in it as a sweetener.
Smoking and drinking worsens the problem of bulge on thighs and cellulite. Stop or reduce alcohol intake immediately.
Various yoga postures also help in controlling this problem.
Horsetail plant is rich in silica that improves blood circulation and strengthens the blood vessels that eventually reduces the cellulite problem.
Gotu Kola herb builds up fibrous connective tissue and reduces the amount of collagen from the cellulite affected areas.
It is better to avoid junk and fried foods, which may aggravate the condition.
Excess salt in the diet must be avoided to prevent the water retention in the body.