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Although strength-training was once an activity relegated mostly to athletes and bodybuilders, it's now been accepted into the fitness mainstream. In fact, regular strength-training is appropriate and recommended even for individuals well over the age of 40. By performing strength-training exercises that target your hamstrings and glutes, you can tighten and tone up your thighs while lifting your buttocks. Eating healthfully and engaging in regular cardiovascular exercise will improve the appearance of your lower body as well.
Perform butt lifts to target your glutes and hamstrings. Lie on your back with your hands at your sides and your knees bent 90 degrees, feet flat on the floor. Exhale while pushing with your heels to lift your butt of the floor. Pause once your hips are in line with your knees and shoulders, or as high as they'll go, then inhale while returning your butt to the floor.
Do flutter kicks to work your glutes and hamstrings. Lie facedown on a flat bench with your hips resting on the edge. Grip the sides of the bench for stability and extend your legs fully. Lift one leg while lowering the other leg, then alternate their positions.
Perform leg lifts to target your hamstrings and glutes. Stand upright and brace yourself by gripping a stable object such as the back of a chair. Lift your right leg up and behind your body while keeping your left leg straight. Return your right leg to the floor slowly, then repeat with the left leg.
Complete approximately three sets of eight to 12 reps for each exercise. Perform all three exercises together as a workout routine at least once or twice per week. Reduce or increase the number of sets and reps you perform depending on your fitness level.
Engage in at least 150 minutes of moderate cardio each week to burn calories and accelerate weight-loss. Ideal activities for cardio include rowing, cycling and especially climbing stairs because they work your lower body as well as your heart and lungs. Start with a smaller amount of weekly cardio if you're especially out of shape.
Consume a healthy, calorie-conscious diet that includes protein, unsaturated fats, complex carbohydrates, vitamins and minerals at every meal. Choose natural, whole foods like chicken, fish, lean meat, vegetables, fruits, whole grains, olive oil, beans, nuts and seeds.
- Warm up before each strength-training session by stretching and performing five to ten minutes of light cardio.
- Concentrate on maintaining the proper form in each exercise.