People tend to feel very subconscious about extra weight around the butt or in the legs. This extra weight may make it difficult to fit into clothing or make tighter styles of jeans and other outfits look unflattering. People tend to avoid wearing bathing suits, dresses and shorts that allow their legs to show when they are self-conscious about the extra weight in these areas. How to tone your legs and butt? Finding specific workouts that help to tone these areas can help you get the body shape you can feel more comfortable with.
Before you can get started with toning your body you must consider your personal genetics. Determine your body shape so you can understand how your body is designed to look. Those that are apple shaped tend to carry more weight around their midsection. Pear shaped people tend to store more weight around their legs and butt. You will not be able to change your body shape so you will need to focus on losing weight in a way that will enhance your natural curves.
It is also important to treat yourself with respect while trying to lose weight. Instead of focusing on the attributes you do not have, it is important to focus on the positive things about your body. You may not be incredibly slender, but your lower body may be very strong and you may have a great physicality that contributes to your overall health. Focusing on the positive things about your body will help promote higher self-esteem. Constantly berating yourself will make it harder to meet your goals over time.
You will need to use a combination of weight training and cardio in the way of how to tone your legs and butt. Cardio is activities like walking, climbing, biking, spinning and others that are weight-bearing. You can use equipment like a rower, treadmill or elliptical if you so choose. The key is to find exercises that allow you to engage your glutes, hamstrings, calves and quads. You should get at least 5 cardio sessions in each week.
Strength training can be done with very little equipment if necessary. Dumbbells ranging from 3-15 pounds will be sufficient for most toning exercises. Perform your reps in front of a mirror so you can make sure you are following the proper form to get results. Choose exercises that will engage the core while working the butt, legs, hips and thighs. Perform weight training exercises 2-3 times each week.
If you have a disability or health condition that might impact your ability to exercise, talk with your doctor before you start your routine. Working with a professional trainer can also help you make sure you are picking exercises that will be effective and safe. All training sessions should be started with a 10 minute cardio warm up and finished with leg stretches for a cool down.
Understand that people have different fitness levels and may need to take on exercises at a different pace. You must stick to 2-3 weight training sessions a week to see results, but make sure you have a rest day between each session to allow for heal time. Make a point of keeping proper form to reduce your risk of injury. Working out with others can help you get feedback on your technique to help avoid this risk.
Beginners may perform 8-12 reps of each exercise with light weights or none at all. Intermediate level exercisers can perform 1-2 sets with 8-12 reps each with light or medium weights. Advanced exercisers can do 2 sets with 8-12 reps with medium weights and then one rep of 6-10 reps with heavier weights.
1. Dumbbell Squats
2. Dumbbell Lunges
3. Hip Extensions
4. Angled Calf Raises
5. Chair Squats
This is another exercise to perform when learning how to tone your legs.
6. Toe Taps