Exercises to Slimmer Butt and Thighs

The whole premise behind a slimmer butt and thigh is for muscle toning, some sculpting, fat reduction and controlled tissue generation. If you have any of these important factors unbalanced you will not get the results that you are looking for and may end up with a butt that is even worst than what you currently have.

What I’m not going to talk about here is the actual exercises to target the glutes. I believe that there is enough information on the internet that you can use to find the exercises and how you can execute them. The exercises that should be used for this goal are squats, laying side leg raises, one leg lunges, standing side leg raises, dead lifts and and some sit-ups to round things up at the bottom. Look over the other pages on the net on how to do the exercises. I won’t spend time on them rather I want to devote this space to more important aspects of exercise and how different variations in term, frequency and speed will affect the outcome.

Firstly lets’ go into the toning aspect of these exercises. What we mean by toning here is building the strength and elasticity of the muscle without actually putting on additional bulk. This can be quite a difficult thing especially if you do a lot of exercise or have a lifestyle that requires you to use your butt muscles a lot. When it comes to toning you must always remember that heavy weights are just out of the question. If you use heavy weights then you body will do into strength development mode which will build muscles very readily. The proper process is to lift light weights or just your own body weight but with high reps. We recommend that reps in access of 30 before you feel that you can’t squeeze another one out.

We also highly recommend stretching to make sure you don’t get chunky muscles in one spot, instead get those long lean strong muscles that dancers and ballerina’s have. Instead of simply stretching before or after you hit the weights we recommend an even higher amount of stretching. We recommend that you stretch all the muscles that you have worked out after every set of exercises that you do. Some people may say that this might be a bit excessive but research has indicated that this is one of the best ways to build strength and elasticity without building bulk.

It is also important to look at the sculpting part of the equation. Most people are not happy with just an overall toned butt, instead they want their butt to have an certain oomph, this normally comes in the form of enhanced curvature or to raise their butt a bit to make it look more semi-circle like. This can be done by concentrating workout on these muscle groups and throwing in one day of heavy lifting. Remember that heavy lifting will build bulk so unless you want a large muscular butt, you want to keep the heavy weights down to once a week to just enhance your butt features. If you are looking to increase and define the curvature of your butt then we recommend that you concentrate on exercises that will work on the gluteus maximus as this is the biggest muscle in your butt and will help round out the butt very nicely. The main exercises that will work the gluteus maximus are squats and lunges. If you are looking to pull your butt up then you need to work on the gluteal minimus muscles and also your lower back muscles. This involves exercises like open legged dips while holding dumbbells, dead-lifts and even Romanian straight-legged dead-lifts.

We also must look into the subject of fat loss in the butt area if you want to have a slimmer butt and thighs. Most people do not realize that the butt has one of the highest concentrations of fatty tissue for humans. This is especially true for females who are genetically predisposed to storing fat in that area. It is for this reason that if you want  slimmer butt and thighs then you have to go on a fat loss exercise regime. Please note that spot reduction is a myth and the body will decide based on its genetic make-up where it will choose to take fat from. For most women it will actually come from the butt and hip area first and for men it will come from the belly area first.

For fat loss the simple formula still stands true. A caloric deficit at the end of the day will mean you will have to turn to your own body stores of energy in order to survive. Depending on you situation the body can either burn fat or muscles at this stage. It is vitally important that you “persuade” your body to burn more of the fat and save the muscle. You do this by keeping a caloric deficit as explained in our diet section and also make intense use of your muscles. This will in effect force your body to use the fat as your muscles are in use and can’t be sacrificed to run your metabolism.

It is important to remember that if you are on a fat loss regime such as this for slimming your butt you absolutely have to increase the level of activity that you are doing. This is because of the demand factor that your body has to feel in order that your muscles are spared. The extra intensity is also great at burning the extra calories in order to maintain a caloric deficit.

There are a few important things to take away from this, if you want a slimmer butt and thighs you must exercise with lots of reps and light weights so that muscle mass isn’t built up but your muscles gain firmness, strength and flexibility. You must also train with intensity so that the body will adjust to a restricted calorie diet and burn fat instead of muscle.