Trying to tone thighs/buttocks - I need exercise advice!

healthybearey

Hi all!
I've been on a weight loss journey for roughly two years now and I am 20lb away from my first goal major goal weight.
Previously, adding strength training has not been on the agenda - my focus has been on calorie reduction and simply moving more in general and this has worked for me so far. But, I now want to tone my body as I lose more weight (hopefully).

I have a particular issue with the back of my thighs - there are obvious rolls of fat which do not look attractive on me and my buttocks are very big and flat (not round or perky). Note: Currently cannot access the gym & am a total beginner to strength training.

I have some questions;

1. Other than squats what exercises would you suggest - how many reps?
2. I don't have weights at home other than fairly light dumbells - what would you suggest to use instead?
3. How many mins per week / days do you spend on strength training?
4. Is there any sites / videos you recommend?

CW: 161lb
GW: 140lb
Ultimate GW: 120lb
Height 5f4

Thank you!

rainbowbow

as you continue to lose weight this should be minimized. I don't recommend you focusing solely on the lower body, however, there are some great bodyweight routines specifically for the low body.

You should note, however, that because the legs and buttocks are such a strong muscle group many people must switch to incorporate weights rather quickly.

Some specific exercises:
split squats
pulsing half squats
side lunges
glute bridge
stiff leg deadlift
adductor raises/hydrants
leg side raises
and STAIRS. If you can do stairs, definitely do them

LivingtheLeanDream

I actually found my legs and thighs got great muscle tone from walking/running but the most improvement comes from progressive strength training - squats/dead lifts etc. You'll find as you get nearer to your goal weight your legs and thighs will really improve noticeably

All the best.

jemhh

Strong Curves bodyweight program for strength.

Continue eating in a deficit to lose the fat.

But yes, at a certain point you'll do better with weights.