How to tone these parts of my legs...

[Anonymous]

This is my butt...marked off with x's are the parts of my legs that I really really don't like.

I eat healthy, I do butt and leg exercises but this seems to be the most stubborn place. What can I do?

I absolutely hate cardio...but maybe that is the only way. Please help, I really like my body other than these parts.

link

[NotJustAnotherGuy]

It seems I have to tread carefully in here since every answer is like -2.

You don't need cardio as much as you think. You're already slim... from the small portion of you that I can see. If you get in a strength training regime, that heavily focuses on high weight, low rep free weight back squats, I think you will burn the fat you need while building the muscle you need firm up as well.

Every other day you should do 5 sets of 10 reps of squats at about 75% of your 1RM. So if you can max squat 150lbs that's 112.5lbs for 5 sets of 10. Each day that you successfully complete all 10 reps in all 5 sets, add 5lbs to your next squat day. You can do your squats M W F S or S T T S, whichever. Just make sure to be getting 4 squat days every 8 days. Every 8 days take an extra rest day to get fully recouped. After you complete your squats, which is the first exercise you always do, you do 3 set of deadlifts for 10 reps. This will help build your lower back a little more, but more in focus with the question, it will help build and finish your glutes off. You might even want to do a variation called "stiff legged deadlifts" that will target your hamstrings more (the back side of your upper leg), which along with your glutes, seems to be your problem area. Although this is your problem area, keep in mind, to do the squats first, then the stiff legged deadlifts. Squats are the primary workout and the deadlifts are to finish you off. Squats are also dangerous to do while tired (and deadlifts should make you tired). Get a spotter or use a squat rack or worse case scenario use a smith machine. Once you've done free weight back squats for a while and feel comfortable with the exercise, you might want to try switching them out for box squats and then maybe front squats. But at first, start with the back squats.

On your non-squat days, you should be doing upper body exercises. I won't get into that since it's not part of your question. But you're free to ask more about that if you'd like, and I'd gladly answer.

As far as nutrition goes, lots of protein. At least 30% of your calories should come from protein. Do this for 3 months and you should see a very noticeable difference.

Sidenote: Tanning typically helps make an area appear tighter/firmer. It's more of a cosmetic illusion than it is actually making your butt and thighs more tone, but I figured I'd mention just in case you were interested in any all solutions.. I don't suggest tanning in replacement of working out, but rather tanning to supplement your working out and making your improvements more noticeable.

[misuzi]

Nice butt.

Try squats and hills like deepblue said. Squats are a particularly good exercise cause they work lots of areas and have many different variations of how to do them. Lunges are similar to squats so that works too.

Try something called the low-box shuffle, you'll have to look it up to see cause I can't describe it.

Then try floor exercises like hip extensions, where you get on your hands and knees and bring your legs back and up, one at a time of course. Also there is bridging where you lay down on your back with your feet closish to your butt so your knees are bent and up in the air(basically your legs are in the shape of an upside down V), then you lift your butt up into the air, hold for 2 seconds and then lower it but don't let your butt touch the ground, and repeat.

If you workout at a gym use can use machines to do different kinds of hip-abductions.

Last 2 tips are maintain a good diet and don't work on just your butt. Stronger arms lead to stronger legs etc. A good all around workout will help even the parts that aren't being directly stimulated that day.

And work hard, you have to push past being tired, but be smart and don't hurt yourself.

Do we get to see another picture in the future as an update?

[Anonymous]

Maybe its because I have legs and a butt that looks like a grandma's. I think you look fine(or great cause id be happy if I had legs like yours).

We all seek perfection anyway, but I try cellulite reduction massages (theyre not so relaxing might be a bit too rough since they try to squish the cellulite so its not lumpy anymore)

Btw I admire your courage and self confidence :D .. I don't even look at my body in the mirrors and I always dress showing as less skin as possible :/

[xzinax2]

deadlifts-do them slowly and try to make sure that you use your glutes,not your back to lift-or you could end up hurting your back and doing nothing for your butt

lunges-regular lunges work fine-but you need to build muscle to lift your ass-so use weights,same goes for squats

lose some weight in general-you're not fat,but it will help you show definition

[DeepBlue]

I don't see anything wrong here. However, if you want more firmness try doing squats and running steps and/or hills.

[cyrus7]

in terms of shape and firmness, exercises will help, stiff legged deadlifts and squats will help, also hamstring curls

In terms of fat % etc, that's diet, so fix that

otherwise thought your ass seems fine to me

[rachiee]

Run hills (run on an incline on a treadmill) or use a stair stepper. Also squats.

[Anonymous]

I <3 how you ask how to tone your legs, yet you wear some skanky underwears with your cheeks hanging out in the pic. Typical slut. (No one is going to comment on your legs)

[PoeticNinja]

Do 10 burpees!

Lift 115-200 in squats, 3 sets and 15 reps.

[kheserthorpe]

Nutrition.

FWIW, I think you look great as is.

[eccentric]

cardio is probably your best bet

[Anonymous]

I'd bend you over and show you the 50 states ;)

[Alpha93]

Damn you lookin good