Butt and Thigh Toning To Suit Your Body Shape

Butt and Thigh Toning To Suit Your Body Shape
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Butt and Thigh Toning and Exercising

You will be happy to know that you are not the only one out there who wants to know the ins and outs of how to tone your butt and thighs.

How often is it that you start a lower body toning program only to find this troublesome area actually increases when your aim is to lose fat from your butt and thigh area!

…Or it shrinks instead of increasing when you’re trying to create more curves.

This situation has a tendency to put people off training because they don’t get the results they expect.

Why You Have Problems Reducing Your Butt and Thighs?

Often the reason that you have so many difficulties attempting to lose fat around the butt and thigh area is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The reason for having these fat storage areas is to assist us in times of survival. What?! You say…?

Let me put it this way. Say you were stuck out in the middle of nowhere without food, and just water. Your body would, after a while, start “kicking into your body fat stores” to help you survive because you are not consuming any food. In the case of women during pregnancy if this occurred you would be “surviving for two” – thus the larger fat storage area.

How Eating The Wrong Food Affects Your Butt and Thigh Size

The size increase in your lower body can depend on the type of program you are performing along with what you are eating. To start with if your body fat storage areas tend to be your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume junky calories it will go, as they say, “straight to your thighs and butt”.

How Performing the Wrong Butt And Thigh Toning Program Affects Your Training Efforts

What you need to know is that there are workouts to increase the size of your butt and thighs, workouts to re-shape and reduce and then workouts to generally tone your buttocks and thighs. It’ll boils down to the way you perform your exercises, the resistance you’re using and the combinations of specific exercises that your workouts consists of.


Sure it’s fine to say you’re going to tone and shape your lower body but if you are using a program that may not be correct for your body type you can easily, and unintentionally, end up with the opposite results you were after!

How to Reduce Your Butt and Thighs and… How To Increase Your Butt and Thighs!

Cardio exercise plays an important part in how you can change or alter the size of your thighs and butt.

To decrease the size of your butt and thighs use a continual intensity style cardio program. So this would be around 45-55 mins at a challenging pace, making sure you’re breaking a sweat. You’ll need to perform around 4-6 sessions per week.

To increase your butt and thighs try using intervals for which you perform sprint drills. Around 25 minutes going from a lower intensity,  then flat out then back to low intensity and so on. You can run up bleaches then walk down, do sprint drills at the track sprinting 50 meters then walking back. You get my drift. Do this around 3 times per week. 4 times if you’re trying to nip some more body fat in the bud.

Butt And Thigh Toning With Resistance Exercise

It is important that you include all body parts in your overall workout routine, rather than just concentrating on your butt and thighs. This will help increase your metabolism and help bring your body into proportion.

If you’re pear shaped and your butt / thigh areas are much larger than your upper body you’ll need to help break down the muscle and fat in your lower body area. Your goal being to tone your buttocks and thighs and of course to also lose buttocks and thigh fat. To do this you can perform body resistance exercises…

eg… lunges – as many as you safely can per set. Your reps per set can can range from 12-15 reps per leg through to 50+ depending on how advanced you are with your leg training. Remember only do what you can!

Sample Butt and Thigh Exercises

a. Walking lunges

b. Stationary lunges

c. Plie squats

d. Stiff leg deadlift


Walking lunges are great, but if you don’t have room then stationery lunges are fine. Don’t use any weights (no dumbbells etc, nothing) just perform the lunges until your muscles start to really burn. Do this two times per week for beginners and three times (medium to advanced) per week for three to four weeks.

Once you’ve completed this you can use other leg / butt exercise combinations – including mat and floor exercises – but make sure you keep the weights light (or use no added weight) and the reps high around 20-25. Exercises like step-ups off benches etc are also great – remember – don’t use any weights, just lots of reps.

To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Squats, lunges, wide stance squats, deadlifts are all great. And mat and floor exercises can also be incorporated. Depending on your fitness level, including medicine ball exercises in your leg training once every couple of weeks will help develop your butt and thigh muscles to new heights that you didn’t think were possible. Your current fitness level will determine what you can or can’t / shouldn’t do. There are “beginners” medicine ball exercises you can do as well.

Once you’ve got your butt and thighs to a size and shape that you’re happy with then you can reduce the weights to moderate with reps of around 10-12 to maintain the muscle you’ve built up. You can then add some exercises such as leg extensions and leg curls etc to add more definition to your legs.

And remember with both of the above butt and thighs goals you don’t need to have a fully equipped gym. You can transform your lower body using your own body resistance, furniture around your home, fitball, medicine ball…

Obviously if you have knee or joint problems you’ll need to seek advice from a trainer to create a program that suits your specific needs. AND ALWAYS before starting an exercise program in general check with your doctor to ensure he / she gives you permission first!

Butt And Thigh Toning Eating Program

I know you think healthy eating is boring but it’s not. Although if you choose to make it boring and choose not to experiment with healthy foods then I guess it would be. There are so many great options out there for common-sense eating, so there is no excuses –  healthy eating can be really yummy! And let’s face it it, if it’s going to help you tone your buttocks and thighs – that’s double the benefit. :-)

In regards to increasing or decreasing your butt and thighs…

To Lose Buttocks And Thigh Fat…

Here’s some basic examples…
Taper off your carbs like white potato, white rice, white pasta, grains etc after lunch. Choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein of course. Include greens for lunch. After lunch stick with greens and protein as much as possible. Add some flaxseed oil to one of these meals (around 1 tablespoon).

To increase your butt and thighs… two options… the same as above if you’re trying to cut back on body fat. If not, once again, choose brown carbs and / or fruit for breaky, morning snack and lunch along with protein. Once again some greens for lunch. For your afternoon snack and dinner include greens, brown carbs and protein. Choose one meal to add 1 tablespoon of flaxseed oil.

Your workout/s and eating program work hand in hand to help stimulate your metabolism to burn body fat and help support and fuel the efforts you’re putting into re-shaping your lower body.

General Eating Tips

Use brown carbs such as whole grain bread and sweet potatoes over white potato, white rice, white bread and pasta. Keep refined and simple carbs to a minimum. Once you get used to including brown rice in your eating plan, most folk find it has more flavour than white rice. I certainly find that myself.
Cut out as many bad fats from your diet as possible.
Don’t use fatty creamy sauces or dressings.
If you can’t go without it – choose butter – not margarine!
Cut fat and skin off your meat and “grill” – do not fry your meat!
Eat decent servings of fresh fruit and veggies.
Eat 4-6 smaller regular meals per day.
Increase your lean protein intake such as meat, chicken, seafood, protein shakes, egg whites, whole eggs, cottage cheese. If you’re using a protein powder or  shake go with low in fat, fairly low in carbohydrates and high in protein.
Include healthy fats like avocado, nuts, olive oil, salmon

And remember before starting any exercise or eating program you should consult your doctor first. The above may not suit everyone – especially if you have certain requirements within a prescribed diet for a medical condition.

Happy training folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer


“How To Get Into The Best Shape Of Your Life – Quit The Mind Games… And Get A Hot Rockin Body”
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Leave A Reply (181 comments so far)

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  1. kylee fitnessjunkie
    2 years ago

    Thanks Mandy you are amazing :-)

    • Mandy Gibbons
      2 years ago

      Thank you, Kylee!

      Mandy xo :-)

  2. kylee fitnessjunkie
    2 years ago

    Great article Mandy
    Just a quick question what medicine ball exercises can i do to make my legs bigger

    • Mandy Gibbons
      2 years ago

      Hey Kylee

      Thank you. :-)
      My favs are medicine ball alternating jump lunges and medicine ball jump squats. Up the intensity and decrease the reps, Kylee.
      Mandy xo

  3. Mich
    2 years ago

    Hi there! I believe I am in the category of a pear shaped upper body but with a rounded bottom part. My butt is out of shape and it seems large while my thigh is large and it looks fat and flabby too! How do I increase the effectiveness of the lunges and squats? Are there any more types of cardio or exercises where I can reduce the size of my thigh and tone my butt too? What is the appropriate system as to how many times/hours per day/week? How long only (approximately) will I see the difference or the result? And are there any ways where I can maintain the size of my upper body (including my boobs as they are not large which makes my current body look out of shape) ?Really hope you can help me in this. Thanks!

  4. Sarah
    2 years ago

    Hi, I’m 5’3″ and weigh 90 lbs. I’m only 16 but my thighs are thin and small and my butt is big. How can I make my thighs bigger and toned and my butt a lot smaller and toned? (Example: like the picture above on the first page of this article: “Butt and Thigh Toning to suit your body shape”) I wanted to start working out over the summer when I get out of school so I can help my body look more toned. Any tips or workouts?

    • Mandy Gibbons
      2 years ago

      Hi Sarah

      I would incorporate some of the above advice along with checking out this article as well:

      Focus on using no added extra resistance (no weights or dumbbells etc), just bodyweight. Perform the movements / exercises slowly and controlled. Choose 4 exercises to perform at a time and learn those. Start with up to 15 reps and 1-2 sets of each exercise and build up from there. Until you can eventually perform 4 sets of each exercise. Remember to warmup before hand, cool down afterwards and stretch as well.

      You can change the exercises, swap them up for alternatives, from the options above, to keep up your motivation and to keep your muscles stimulated.

      Kind regards

  5. kj
    2 years ago

    Love this post Mandy as all the ladies will.
    I do drills to increase my thigh size and butt shape ;)

    • Mandy Gibbons
      2 years ago

      Hey Super Chic… thanks so much. Yes drills are awesome! Burn up plenty of calories too! :-)

      Bench step-ups are also another kick ass exercise for your lower body.

      Thanks heaps, Kj

  6. sarah
    3 years ago

    hey mandy, i want to tone my butt and thighs, without losing fat. I want to have a lifted and firm buttocks. I want people to see the round ness in my butt…can you help me?

  7. sweety
    3 years ago

    hey mandy i want to increase my hip size its very flat do u help me?

    • Mandy
      3 years ago

      So you’re wanting to add more curves? Is that correct?

  8. Tye
    3 years ago

    Oh Mandy, i’m having some real trouble here… :/
    I’m barely 5 foot tall ‘nd I weight…hmn, maybe 6 ‘nd a half stone to 7 stone ?
    I’m skinny, i’m firm but then…I’m pear shaped.
    I’ve got a booty to put Beyonce to shame right here !
    It’s not nice…Also- where i’ve grown too quickly when I was little- i’ve got stretch marks on my lower back, butt ‘nd upper thighs. D:
    I’m 16, btw. :) …Please help ?

    • Mandy
      3 years ago

      Hi Tye

      What exercises are you currently performing?

      In regards to stretch marks, I’m not a skin care expert, so I can’t prescribe anything to you. Have you seen your doctor or skin specialist about this?

      Kind regards

  9. shivanchal
    3 years ago

    Hey mandy . I think do yoy help me . I m 19 years old . I have a flat butt . So what type of exercises can i do .

  10. Sam
    3 years ago

    Hey, Mandy. I’m 19 and 5″3. I tend to put on a lot of weight around ny buttocks and thights. I have a very hectic sche dule. I leave home at 6:30am and ge back at around 9:30pm. Obviously I have no time to work out. Could you suggest a diet plan that can help me reduce the fat around that area.

    • Mandy
      3 years ago

      Sam, resistance training is important. Your hours are soooooooooo long. I understand your frustration.

      You can do workouts as short as 15 mins if you like. If you do that 3-4 times per week you’ll definitely notice a difference. For example: Monday = Upper body, Tues = lower body, Thursday = upper body, Friday = lower body. Do the exercises within your workout in a circuit format.

      In regards to eating… use this as a sample to help you get started:

      Hope this helps, Sam.

  11. Bhavna
    3 years ago

    Hi Mandy! I’m 19. I’m 5’6″ and weight about 145 lbs.. my body has a tendency to accumulate fat in the lower body, the thighs and butt. I started gymming a few months back.I do aerobics and strength training, all days of the week. I do not do cardio due to lack of time..
    Which is the best way to lose thigh n butt fat? Aerobics and resistance training, or Cardio and resistance training?

  12. melissa
    3 years ago

    Hi Mandy, I am 42 and the dreaded effect of Menopause are creeping their way into my life. In the past year I have increased 2 sizes, but my eating/drinking habits have not changed. Three months ago I joined a gym and have seen very few positive changes. After speaking to a trainer at the gym, I found out that my testosterone has likely plummeted and I need to start weight training. When I look online, all of the weight training tips are aimed at 20 and 30 somethings.
    Can you reccomend a routine for me?
    Thank you

    • Mandy
      3 years ago

      Hey Mel

      What is your current experience with resistance / weight training? Eg… are you a newbie to it?

      Get back to me so I can point you in the right direction.

      Kind regards

  13. Lauren
    3 years ago

    Hi, hope you can help. I am a 32 yr old female, 158cm tall, 93cm waist and I currently weigh 86.6kg. I have lost approx, 15kg in past 2 yrs and dropped 2 full clothing sizes. I include a mixture of zumba, walking and cardio interval traning into my weekly routine upto 5 times a week, healthy eating including lots of fresh fruit & vegies and whole foods; cutting out takeaway, sweets, soft drink, caffeine and avoiding unhealthy options. Regardless of my complete lifestyle change I have been unable to reduce my hips, butt and thighs past a size 18 pants in the last 12months. My top half is now a size 14. Hoping you can advise me of some exercise routines that will help even out my body so I feel less uneven. I do not have access to a gym.

    • Mandy
      3 years ago

      Hi Lauren

      First off CONGRATS on losing the 15kgs and dropping two clothes sizes — way to go, Lauren!

      As to why your progress is stalling… (You haven’t mentioned injuries or medical conditions, so the following is based on you not having any)

      Sounds to me like you’re doing way too much cardio and not enough “resistance” training… eg body resistance, weight training etc.

      For example: Try doing 2-3 full body resistance training sessions per week. And then drop your cardio to twice per week. Something like this… Mon = Full Body resistance, Tues = Interval Cardio, Wed = Day off, Thursday = Full Body Resistance, Friday = Cardio… Or Mon, Wed, Fri = Full Body Resistance and Tues and Thurs cardio.

      I would go with the first option to start with – do that for 4-6 weeks – to allow for muscle recovery. . then move onto the next option.

      Remember to include servings of protein with each of your meals as well. You need to ensure you support your muscle so it can survive and grow.

      Lean Muscle == equals increased metabolism. If you’re not consuming enough protein and are “cardio-ing” your head off (with no real resistance training) then you’re kinda working against the goals you’re trying to achieve.

      You don’t need access to a gym, Lauren, there are stacks of exercises you can do without gym equipment.
      Eg… push-ups, triceps dips, fill plastic milk containers with water or use cans as dumbbells, you can do squats, lunges, there’s so much cool stuff you can do at home.

      When you do your full-body resistance perform a upper body exercise, then lower body, cardio movement / or abs. Pushups, Squats, planks, shoulder press, lunges, step-ups, bicep curls, butt kicks, crab walks, tricep dips, side lunges, burpees…

      Incorporate exercises like burpees, mountain climbers, planks, butt kicks, crab walks, step-ups to help keep your heart rate up.

      Once you’ve increase your lean muscle more, Lauren, then you can start working more on sculpting and shaping specific areas. But for now ramp up your metabolism like I’ve suggested above. And you’ll start seeing the bodyfat drop.

      Now go kick some body resistance training butt! :D

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