Tone Your Thighs, Tummy and Buns

Get strong and sculpted fast with these six moves.
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

When it comes right down to it, certain body parts deserve special attention because they are especially prone to flab and sag. To give these areas their due, we chose six super-sculpting moves that will home in on your thighs, tummy and buns.

The key to getting the best out of these exercises is to fine-tune your form and get as much muscle fiber involved in each muscle squeeze as possible. To do this, execute each exercise with perfect technique and, as you do, focus on the target muscle groups and contract them with as much power as you can. Feel the muscle action create the movement of the exercise. In as little as four weeks’ time, you will feel firmer and stronger!

HOW TO DO IT:
Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 3 to 5 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.

Start by performing one set of eight to 12 repetitions of each exercise, and work up to doing three sets of eight to 12 reps. For the isometric, holding exercises, focus on building up to longer holds, rather than more reps.

Do this workout two to three times a week with a rest day in between.

Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed by clicking on a similar exercise that is easier or more challenging.

What you need: weights and a small towel

This diet and exercise program should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of this program.