Toning your Glutes and Thighs

Many clients of No Gyms Fitness (mainly women) ask me: "How can I tone up my butt and thighs to look like yours?" My response to their questions is: "There are many things you can do to tone your glutes and thighs. However, you may not get the same shape and tone as mine because genetics and the use of weights plays a huge factor in the determination of how your shape will be formed. Here are just two of many great exercises that will help you tone your glutes and thighs without the use of weights:

Squats-  Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you're back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you're just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes!

Lunges-

1. Stand with right foot forward, left foot back about 3 feet apart.
2. Hold onto a chair or wall for balance (if needed).
3. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee behind the toes and be sure to lower straight down rather than forward.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Perform 1-3 sets of 8-16 reps.

"Get fit and Stay fit for Life"