5 Simple Moves That Tone Your Belly, Butt, and Thighs

5 Simple Moves That Tone Your Belly, Butt, and Thighs

Adding some simple moves to your exercise routine a few times a week can help to sculpt your lower body. These moves burn calories while building muscles. A win-win! 

Try these at home or in the gym, and get ready to show off your hard work this summer!

1. Sumo squat and calf raise.   

• Stand with your feet wider than your hips, with your heels and toes pointed out (sumo squat stance).
• Bend your knees to lower down into a squat, then push your knees towards your pinky toes as you drop your hips parallel to your knees. Raise your heels off the ground at the bottom of your sumo squat. You will be balancing on your toes (calf raise).
• If you are able, maintain the calf raise as you use your legs to stand back up to the starting position, pulling your inner thighs together and standing tall. Lower your heels and return to the starting position. Repeat this movement for approximately 40 seconds.

2. One-legged bridge. 

• Lie on your back with your arms by your sides, knees bent, and feet flat on the floor.
• Raise one leg and lift your hips as high as you can.
• Lower your hips, repeat, and then switch legs.
• When doing the single-leg bridge, keep your glutes and abs tight, the toes pointed, and breathe out and press down through the foot's heel as you lift the hips. Maintain your upper body relaxed and in a neutral position.

3. Side plank. Do 2 to 3 sets of a 30-second hold per side

• Lie on your left side with your legs extended and hips stacked. Using your left elbow and forearm, prop your upper body. Your left elbow should be bent 90 degrees and positioned directly under your shoulder.
• Brace your core by contracting your abs. Think of it as if you are bracing your abs to be punched in the stomach. Raise your hips until your body forms straight from your ankles to your shoulders. Hold this position for about 30 seconds or as long as you can.
• Switch sides to lie on your right side, and repeat. Do two to three sets on each side (30-second hold = one set), resting for approximately 30 to 60 seconds between sets.
• Need to make it easier? Hold your side plank as long as possible, rest, and repeat until you reach 30 seconds.

4. Side-lying leg lift.  Do 2 to 3 sets of 6 to 10 reps per side

• Lie on your left side with your legs extended and hips stacked. Support your head in your left hand, and place your right hand on the floor directly in front of your torso for support.
• Flex your top (right) foot so your toe is pointing forward. Keeping your heel slightly behind your body and your toes pointing forward, slowly raise your top leg as high as possible. Pause, then return to starting position. That’s one rep. Do two to three sets of six to 10 reps on each side.
• Want to make it more challenging? Try wrapping a resistance band just above your knees, and perform the movement.

5. Wall-sit knee extension. Do 2 to 3 sets of 10-12 reps.

• Stand with your back against a wall, holding a dumbbell or heavy book.
• Keeping your back flat against the wall, walk your feet out in front of you. Then, keeping your legs together, squat until your thighs are parallel to the floor.
• Raise arms overhead, then slowly lower them in front of you to chest level while simultaneously pushing your knees apart and out to the sides.
• Bring your knees back together and raise your arms overhead.

You can always run stairs in your house, building, or local park for an extra challenge. This will be a great cardio workout that builds strength in your glutes.

Another great resource to check out is our blog post about the importance of focusing on your health.