Legs, butt, thighs

mskeith2

Hi all

I'm hoping to tone my legs, butt and thighs. I realise I can't spot reduce, but I understand there are exercises I can do which can certainly focus on toning certain areas.

At the moment I am doing a combination of cardio (5x a week) and weights ( 3 x per week). For cardio, I run approx 7.5 km at a slow/ moderate speed. I run outdoors so don't do any weights. On the other days, I do interval training on the treadmill for 3 sessions of 10 minutes and alternate with weights in between. For weights, I do 3 x 10 reps on the leg press (50 kgs). Then I do squats and lunges using a 15 kg weight (2 x 15 reps).

Will this help me slim down and tone my legs, butt and thighs?

In terms of food intake, I eat approx 1000 to 1200 calories per day and I have 1 (sometimes 2 but not often) cheat days per week.

Christina9388

I noticed the most difference in my butt and thighs with a combination of squats, lunges, and deadlifts. Here is a good link for deadlifts with dumbbells. Good luck!


http://www.prevention.com/fitness/fitness-tips/how-do-deadlift-dumbbells

RM10003

Not sure what kind of calorie intake you're getting on your cheat day(s), but I think you'll have a hard time building up any muscle at 1,000-1,200 calories per day. Slim, yes; tone, maybe not so much.

mskeith2

I am pretty short (1.63m) and weigh 57 kgs.

usmcwifeb15

That's my main problem area hips, butt & thighs. I'm doing the butt bible right now which works your butt and thighs the entire time. It's a good workout. I also have the best results from doing squats and lunges. I do weights at the gym but only work legs 1 day a week the other 3 days I focus on other parts of my body. My workout consists of......

Free Hand Jump Squats 2 Sets of 15 Reps
Plie Dumbbell squats 3 Sets of 12 Reps
Narrow Stance Leg Press 3 Sets of 12 Reps
Dumbbell Lunges 3 Sets of 12 Reps
Stiff Legged Dumbbell Deadlift 3 Sets of 12 Reps
Lying Leg Curls 3 Sets of 12 Reps
Standing Calf Raises 3 Sets of 12 Reps

I use weights for all of these but you just need to figure out where to start. Light and then work your way up. Hope this helps.

Plentiful_Tentacles

Below parallel squats will get your quads and glutes burning. Front squats specifically will help with quad development. Deadlifts is another whole body movement that requires quite some hamstring and flute strength. Lunges are really good for your whole leg, gets a bit of calves in there too. Stiff legged deadlifts will really help to tighten and tone up your hams as well. If you want to opt for machines, the leg press is a great machine where you can really push and challenge yourself.

mskeith2

Great, thank you for all the tips!