How to Get Great Legs and a Toned Butt

Toned Legs and Butt

Do You Want Great Legs and a Toned Butt?

Are you not toning up in those hard-to-reach places like your inner thighs?

In this article you are going to learn how to get great legs and a toned butt.

Do you want to shrink, tone, and lift your butt and are you frustrated because your lower body has stopped making progress with the stair-stepper?

Most leg exercises out there only target one or two leg or butt muscle groups and do so very poorly — which leaves you with stubborn underdeveloped “problem areas” in certain under-worked regions of your lower body.

Muscle is what gives your body its curvy feminine shape

You have to work the entire leg and butt area and running on a treadmill or stepping up on a stair-stepper won’t help build muscle and reshape these areas.

If you want your great legs and butt to turn heads when you walk down the street then read on. I’m going to give you a great workout to take your body to the next level.

This unconventional leg workout uses the best compound exercises to target ALL the major and minor muscle groups in your lower body to give you the best fat-burning, booty-shaping, thigh-toning workout around!

The Best Leg and Butt Exercises for Women

Here’s the workout. First make sure you warm-up your body:

  • 10 minute cardio warm-up (to get that heart rate up, and to increase the fat burning power of your lifting workout)
  • 5 minute mobility warm-up (stretch to warm up your major muscle groups, and do light exercises like leg raises, reverse lunges, and free squats to get the blood flowing to your legs, butt, back, and core.

Check out the table below for an easy to follow workout.

**NOTE:Don’t rest between exercises, but rest 20-30 seconds between each set. For instance, for the first three exercises below, you would do a set of 15 box squats followed by a set of 10 seated zerchers immediately followed by 15 straight leg deadlifts. You would then rest for 20-30 seconds before beginning your next set of 15 box squats.

Begin by choosing a weight you can lift 12 – 15 times. Keep a workout log and try to add 5% to each exercise each week.

EXERCISE REPS SETS
CARDIO WARMUP ~10 MINUTES Easy pace, break a sweat
WARM-UP 10 MINUTES Relaxed Pace
BOX SQUATS 15
ZERCHER BOX SQUAT 10 x 4 sets
STRAIGHT LEG DEADLIFTS 15
1 minute rest
DB STEP UPS 10 (each leg)
FROG JUMPS 15 x 3 sets
1 minute rest
REVERSE LUNGES 15 x 3 sets
MOUNTAIN CLIMBERS 15
1 minute rest
45 DEG BACK RAISES 15
DECLINE SIT-UPS 10 x 3 sets

Incorporate this workout into your routine twice per week, and watch that cellulite vanish as you tone and tighten your toughest problem areas!

To see even more amazing fat-fighting results, get your very own workout and nutrition guide below!

Quickstart 2-week FREE ProgramJill's 4-Week Complete Program

 

34 thoughts on “How to Get Great Legs and a Toned Butt

  1. Pingback: things i love monday «

  2. I just had my third child 18 days ago but i lost weight thruout whole pregnancy….before pregnant I used to weight 172 now i weight 155 so my legs butt got smaller how can i make whatever is left nice and hard?.i my body hard and toned and firm.

    • Beatriz!
      First of all, congratulations on the new baby! :)

      Second, Great question!The only (yes ONLY) way to get that hard, “toned” look and feel you’re after is to build muscle. Muscle is the tissue that not only feels firm and looks toned, but also boosts your metabolism to help burn (and keep away) fat! The best way to build muscle and get you where you want to be is through a combination of weightlifting and cardio — Particularly, you should spend more time doing strength exercises that force you to use as many different muscle groups in your lower body as possible, such as the deadlift, straight leg deadlift, box squat, goodmorning, and dumbbell step-ups. These exercises (and so many more!) are all found in my complete workout and nutrition program! Check it out here: http://www.fthefreshman15.com/become-a-member/ …It has helped thousands of women get toned, just like you want! :)

  3. I really am having a hard time getting my legs, thighs and butt toned. I have a huge family history of obesity and with that comes cellulite. The WORST thing a woman can have in my opinion. Including the workouts on your complete program what would be a good way to start and keep going!! I am having a hard time getting in shape and keep going! I hate my body, but I want to change it so bad… HELP!!!

    • Krystal,

      I am SO sorry you are so frustrated… and you are right — no woman should EVER have to feel that way. Because your comment requires a much lengthier response than this space allows, I thought it would be better to respond to you in email so I could give you some privacy, and write a lengthier response. (Please check your email!) XOXO

        • Hey Kristy!

          You are NOT alone… this is a problem that SO many women struggle with every single day. I have responded to you in-depth in an email (sent to the email address you’ve provided), with some things you can start doing right away to help fight that cellulite for good! Hope this helps, girl! :) xoxo

  4. I am a junior in high school and only 5 foot which is tough.if I gain a pound it’s noticed. My problems is I have love handles big thighs and no butt! I’ve tried different workouts before but they always make my things bigger and does nothing for my nonexistent butt. Anyway you can help slim my thighs and get a fuller looking butt!?

    • I understand your pain here — many women share some of the same frustrations! I too am only slightly over 5 feet tall (5’1-ish)… so I totally understand what you’re saying. The good news is that the legs and butt are a VERY common area of frustration for women… so I’m very familiar with what works to help tone it up! In fact, we can conquer all of your problems all at once, with the same approach. Let me explain…
      Many women falsely believe that it is possible to “Spot treat” certain areas of our bodies. For instance, many women believe that doing lots of crunches will magically make their love handles or lower belly fat disappear. However, this is not the case! Our bodies don’t lost fat from one location at a time… rather, we lose fat equally from all over with increased exercise. Thus, when you do a crunch or sit-up, while this movement will make your core stronger (this is the “burn” that you feel), this movement will only burn a teeny tiny bit of fat from all over your body. This means that the most effective way to lost fat from any given part of our bodies (ie. your thighs & love handles) is through combination lifting exercises that involve as many different muscle groups as possible (and hence burn the most calories!) So then, to answer your question, the most efficient way to get rid of stubborn love handles & is to burn as much fat all over your body as possible! This is done in a variety of ways:

      1. Weightlifting can definitely help get you that look that you want! Particularly, you should spend more time doing strength exercises that force you to use as many different muscle groups in your lower body as possible, such as the deadlift, straight leg deadlift, box squat, goodmorning, and dumbbell step-ups. These exercises are all excellent fat-burners, and will also have the added bonus of building muscle in your butt (MUSCLE is what will give your butt a rounder, fuller shape — I used to have “no butt” too… until I started weightlifting with the above exercises!) These exercises can all be found in my free lifting guide (go here to download it:http://fthefreshman15.com/quickstart-program/quickstart-ebooks/ , and go here to watch videos of how to do the exercises: http://fthefreshman15.com/quickstart-program/quickstart-exercise-library/

      Another awesome butt/glute exercise is the “glute ham raise” (video here: http://fthefreshman15.com/quickstart-program/quickstart-exercise-library/glute-ham-raises/) and the “glute ham raise substitute” (video here: http://fthefreshman15.com/quickstart-program/quickstart-exercise-library/glute-ham-raise-substitute/) Seriously, TRY THEM! They work, I promise!

      2. The above exercises will help you to build the muscle that will make your butt and legs look toned! However, in order to build that lean sexy butt muscle, you must also make sure you are eating properly. For, if you don’t eat enough, your body will just burn up your muscle for fuel instead of building lean muscle, and you will not see the results that you are looking for. (In fact, 90 percent of your results will come from nutrition alone!) So, if you haven’t already, download the free quickstart nutrition guide here: , and start implementing that into your routine as soon as possible. Not only will it improve your ability to work out, but it is really the only way to ensure that your workouts will do their job and get you that awesome butt!

      Megan, after you try the above suggestions and use the free workout and nutrition guide for 2 weeks (this will get you started), you should check out the COMPLETE 14-week program here: http://fthefreshman15.com/become-a-member/ . This program was designed for girls just like yourself, and will ensure that you get the BEST results in the long-run!!

      XOXO

  5. Hi I’m 5’61/2 I have no problem. Gaining weight anywhere. Except in my hips in butt I’ve tried ever exercise to gain weight or muscle in those area but Nothing work what am I doing. Wrong

    • Hi Janell!

      You need to do 2 things: 1) weightlift, to build up that muscle in your butt/legs! (muscle is what gives your body its pretty shape!) and 2) make sure you’re eating properly/ enough! Without enough nutrients, your body will not build muscle… and you won’t see results!

      I wrote you an email though, to help explain in more detail how to do both of these :) Let me know if there’s anything else I can do to help!!! xo

  6. Hi my name is glenda im about to have my second child i am an overweight person always have been n my self esteem has been so down because of my weight but i really want to lose weight in my stomach and get a butt because i have no butt..and get toned legs so i can wear skirts what can. I do help

    • Glenda,

      Thanks so much for the comment. First of all, congratulations on being a mom and upcoming mother of two! This is exciting! :) Second, your first step towards achieving your goals is to please do not be so hard on yourself! Being a mom is a full-time job that often makes it difficult to make time to care for yourself and your own health… and on top of this, you are about to have another child. So, first please just focus on delivering a healthy baby, and trying to stay positive right now, ok?

      You can focus on losing the weight AFTER your next baby is born and you have recovered. :)

      Many women have the same problem areas that you mention — and the key to getting your legs more toned is through the right combination of cardio and complex lifting exercises, as well as proper nutrition! Rather than get into too many details here, I suggest you check out my Free 2-week workout guide, (or my at-home workout guide, since I know your time will be tight after the birth of your baby). After trying the program, you should look at my FULL 14-week program, which will provide the workouts, nutrition plan, tools and will outline all the steps you will need to take to reach your goals! It has helped SO many women in your shoes, and I know it would help you too! To check out these programs, click on the “Free quickstart 2 week program” tab on the top of the page, or go straight to the “Complete College Workout program” tab to see the full program. Contrary to what the name suggests, it’s NOT just for college women! Women of all ages achieve the same great results on the program :) Please email me if you have any other questions, ok? (jill@ftf15.com)

      XOXOXOX

  7. Hi Jill! I was wondering, what other kinds of workouts can I do to make my legs smaller and toned. I read in one of the previous comments that “spot treatment” is not effective. I want to create a workout plan that is meant for me and works. I’m really self-conscious about my legs. I always had an issue with my legs, because I have big calves and thick thighs. They are more noticeable since I gain weight on my lower half of my body. I’m not so sure if losing muscle is the way to go. I just want to make my legs to look smaller and toned.

    • Alisha!
      First of all, thanks for your comment :) Second, I understand your frustration, but please try to not be self-conscious about your legs. Having muscular legs is actually a major blessing… because muscle (your body’s powerful metabolism-boosting tissue) is your body’s BEST weapon against fat tissues! So, instead of “losing muscle” (definitely the wrong way to go!), let’s use your strong lower half to your advantage… and focus on workouts that will help you tone up those muscles, reduce fat, and make your legs leaner and more toned! I am sending you an email shortly to provide more detail, so check your email in about 10 minutes! xoxo

  8. I was suggested this blog via my cousin. I’m not certain whether this post is written through him as nobody else know such certain about my difficulty. You are amazing! Thank you!

  9. Hello I’m 14 and I have ‘wobbly thighs’ and my lower calf is really short compared to my thighs so it looks really wierd ! I do want to tone them and lose fat but I don’t have much motivation so I was wondering how could I get motivation on losing weight and tone my legs?

    • Hello Anna!

      Trust me, you are not the only young woman out there who wants to tone up your legs — the thigh region (especially the inner thighs) are one of the biggest problem areas for us… but the good news is that I can help! You are right though — the first step is definitely MOTIVATION to stick to a plan. Please read my short article about how to stay motivated here: http://fthefreshman15.com/6-ways-to-get-motivated-to-workout/ … You should also try my program! It’s optimized to help you lose as much fat as possible from those problem areas… through a combination of complex lifting exercises, cardio workouts, and a no-nonsense nutrition plan. Plus It’s fun, simple, and very easy to follow… so you’ll find that it’s FAR easier to stick to than other programs out there!

  10. Hello love! I stumbled on your site when I was looking up workout tips… and I’m really glad I found it :)
    Question for you- I’m not sure how much you get asked this lol, but do you have tips for making your knees look better….? I’m short (5’2) and in fairly good shape, although I’m definitely going to be doing your exercises to improve my legs :) But there is like this muscle bulge above my knees, and as if I wasn’t self conscious about them before with them being dark and just unattractive in general, it just makes it difficult to wear anything that doesn’t cover them. Which sucks in the summer heat :( Any advice??
    Oh, and I looked for what you had to say about cellulite and couldn’t find it.. it’d be wonderful if you could let me know about that :)

    Thanks so much. I love what you do! <3

    • Sorry it took so long to respond, but I finally sent you an email at the email address you provided! (kathrynburns33@gmail.com)… let me know if that address is not the right one, and I’ll resend :) Keep up the awesome work… and please let me know if there is ANYTHING else I can help you with! xoxo

  11. This design is wicked! You obviously know how to keep
    a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost.
    ..HaHa!) Excellent job. I really enjoyed what you
    had to say, and more than that, how you presented
    it. Too cool!

    • Haha thanks Karine! Glad you like my site so much! Keep coming back, and be sure to tell all the ladies in your life about it! :-) xo

  12. Hey! So I’m 14 and I have a serious problem. Stretch marks. I don’t have a problem with cellulite or anything, but the insides of my thighs are COVERED in these gross stretch marks. Do you know how I can get rid of them?

    • Hey Lauryn!

      First of all, please do not be discouraged by your stretch marks — aside from cellulite, this is one of the most COMMON skin issues that women of all ages complain about. Stretch marks are very common, and are the result of breaking down the skin’s connective tissues due to things like rapid weight gain or loss. These breakages are deep in the skin, which gives them that purple/red color. While there are a BUNCH of products available out there that claim to “erase” cellulite and stretch marks, I do not believe in spending a ton of money on something that may not truly work. Also, please understand that significantly reducing the appearance of stretch marks will take some time and patience… but that if you take care of yourself and adopt some of these home remedies I’ve listed below, that you should see significant improvement in a few months!
      1. First of all, make sure you are eating healthy, drinking enough water (hydrated skin is less likely to create stretch marks if strained), and exercising. This will help to prevent the rapid weight gain that can cause FUTURE stretch marks! Additionally, exercising regularly will help to tone your body and reduce the appearance of those stretch marks. If you don’t have a workout plan, you should try my free 2-week program, or my 14-week complete program!
      2. Try some home remedies:
      • Exfoliating the area where you have stretch marks (use a loofah every day when you shower, and apply a body scrub twice a week in the shower – don’t do this more than I’ve recommended or you could really hurt your skin. The idea is to replace old skin with new and healthy skin!)
      • Every morning, apply Vitamin E oil (you can buy this online, or at a vitamin store!) – allow the oil to SOAK IN (do not wash it off!). You can add the oil to a moisturizing scent-free lotion if you want… but totally up to you.
      • Every night before bed, apply some cocoa butter to the area with stretch marks. Cocoa butter is extremely hydrating, can easily penetrate your skin to reduce stretch marks.

      Hope this helps you Lauryn! Remember to be patient with yourself, and please let me know if you have ANY more questions! (and please – try my workout program – you’ll love it!)

  13. Hey, I’m 14 and I’m in high school but I have these skinny legs that I just want to get tone and Shaply especially my calves! My legs are my biggest insecurity. What are some excersises I can do to maybe tone my thighs and calves?

    • Bri,

      I understand your pain here — many women share some of the same
      frustrations and insecurities. However, the good news is that the legs, calves,
      and butt are a VERY common area of frustration for women… so I’m very
      familiar with what works to help tone it up/make this area stronger and more toned :)

      This is done in a variety of ways:

      1. Weightlifting can definitely help get you that toned and shapely look that you want! Particularly, you should spend more time doing strength exercises that force you to use as many different muscle groups in your lower body as possible, such as the deadlift, straight leg
      deadlift, box squat, goodmorning, and dumbbell step-ups. These exercises are all excellent fat-burners, because they engage SO many
      large muscle groups in your body. And of course, using your muscles is what makes them fat-burning machines! These exercises I mention above can all be found in my free lifting guide (go here to download it:
      http://fthefreshman15.com/quickstart-program/quickstart-ebooks/ , and go here to watch videos of how to do the exercises:
      http://fthefreshman15.com/quickstart-program/quickstart-exercise-library/).

      Another awesome butt/glute exercise is the “glute ham raise” (video here: http://fthefreshman15.com/quickstart-program/quickstart-exercise-library/glute-ham-raises/) and the “glute ham raise substitute” (video here:
      http://fthefreshman15.com/quickstart-program/quickstart-exercise-library/glute-ham-raise-substitute/) Seriously, TRY THEM! They work, I promise!

      2. The above exercises will help you to cut fat from your lower body, while helping you to build and tighten that muscle that will make your butt and legs look toned! However, in order to transform and create that lean sexy muscle, you must also make sure you are eating properly. For, if you don’t eat enough of the right nutrients, your body will just burn up your muscle for fuel instead of building lean muscle, your metabolism will slow down significantly, and you will not see the results that you are looking for. (In fact, 90 percent of your results will come from nutrition alone!) So, if you haven’t already, download the free quickstart nutrition guide here:
      http://fthefreshman15.com/wp-content/uploads/2012/03/Quickstart-Nutrition-Guide.pdf, and start implementing that into your routine as soon as possible.
      Not only will it improve your ability to work out, but it is really the only way to ensure that your workouts will do their job and get
      you that awesome butt, thighs, abs, and calves that you want :)

      If you REALLY want to see long-term results, you should look at my FULL 14-week program… by the end of the program, I promise you will
      have that strong lower body you’re looking for! You can get this complete program here: http://fthefreshman15.com/become-a-member/

      Let me know if there’s anything else I can do to help!! (you can email me at Jill@ftf15.com any time with questions)

      XOXOOX,
      Jill

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