Tone Your Bum Without the Gym

Your thighs and bum are likely the two areas of your body that you struggle with. You hear about all these exercises that tone other parts of your body, but hardly ever for this part. Instead of investing in a private trainer or going to the sweaty gym, it is time to find out all the exercises you can do to tone these two areas.

Squatting and Variations

Squatting is one of the best exercises around. They’re relatively simple to do, and you will feel the way your thighs and bum tone up with each repetition you do. One of the best things about them is that there are so many different variations of this exercise.

You could add a jump before lowering down into the squat, add dumbbells to add more weight, or hold the position for longer to get more of a work out.

Forward Lunges

Lunges are another exercise to add to your list. You will need to watch for your knee going over that front foot to avoid injury. Like with squatting, there are many variations of this exercise.

For example, you could opt for jump lunges to alternate your legs or you could do side lunges instead of forward ones.

Cycling in the Air

Lay flat on your back and lift your legs into the air. Keep your thighs at a 90 degree angle to the floor and support your body with your arms. Now start moving your legs as if you are cycling a bike.

You will soon feel the muscles down the backs of your thighs and into your lower buttocks area work.

Resistance Band Exercises

Sometimes your bodyweight isn’t enough to tone your bum and thighs. You will need to start adding other pieces of equipment, but you don’t need to go to the gym!

The resistance band is one of the most powerful pieces of equipment and is extremely affordable for all home workouts. You can get them in different sizes for your own body size.

Exercises with Dumbbells

Another item you need to have in your home is the dumbbells. They don’t have to weigh a lot. In fact, lower weights are better when it comes to toning.

The idea of the dumbbells is to add more weight to your body, so your legs have to deal with more during your exercises. You could also choose the ankle weights, but these are usually better for running.


Never underestimate the benefit of powerwalking. This is great for all fitness levels, and can be done anywhere near the home. When you walk, you will be able to focus on the building of your thigh and bum muscles more than if you were running. It is also something you can do on hills to help tone the body.

Ask a friend to go powerwalking with you, or find another way to keep yourself entertained. The longer sessions the better to make the most of this type of exercise.

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