How to Tone Your Thighs, Glutes, and Buns

Introduction

• Focus on exercises for thighs, glutes, and buns
• Recommended repetitions: 8-10 or 15-20

Exercises

Back of the Thighs, Hamstrings, Glutes, and Inner Thighs

1. Basic Hip Lift

   • Knees parallel, feet down
   • Lift hips, squeeze buns
   • Heels up and down
   • Lower hips

2. Inner Thigh Emphasis

   • Knees and ankles together
   • Bridge hips up, squeeze inner thighs
   • Heels up and down
   • Lower hips

3. Wider Stance Hip Lift

   • Feet wider than hips, toes pointed forward
   • Lift hips, keep squeezing sit bones
   • Heels up and down
   • Lower hips

Side-Lying Position

1. Clam Exercise

   • Bottom arm long, head down
   • Emphasize length in body for stability
   • Feet together, open and close top thigh

2. Figure Eight

   • Lift thigh higher
   • Rotate thigh in and out (internal and external rotation)
   • Maintain vertical hips

3. Straight Leg Lift (Front)

   • Leg extended forward, toe down, heel up
   • Lift and lower leg
   • Add pulses and circles (clockwise and counterclockwise)

4. Straight Leg Lift (Back)

   • Leg behind, hip extension
   • Lift and lower leg
   • Add pulses and circles

Thigh Stretch

• High kneeling position
• Tailbone under, belly back, shoulders down
• Lean back, hold, then come forward
• Add arm variation for challenge
• Suitable for healthy knees; avoid if tender

Standing Pelvic Tilt

• Slightly bent knees, natural pelvis position
• Pull navel back, hip bones back, pubic bone forward
• Add variation by lifting heels for balance
• Emphasizes glutes and thighs

Moving Squat

• Feet side-by-side, small squat
• Stand up, squat, step to the right, and alternate sides
• Speed up for workout, slow down for sculpting

Conclusion

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