by A Morris

Created on: March 12, 2009

These exercises require no equipment and can be done at home. If you want to tone your hips, buns and thighs, here are some sure-fire ways of achieving your goal. Paying attention to your posture will achieve better results, so take your time and try not to strain anything! Figure out a routine that's comfortable for you, and try to stick to it. Remember to pace yourself and slowly build up your routine.

Squats can help to tighten the hips, buns and thighs all at the same time. Stand tall, with your back straight, head centred and shoulders relaxed. Your feet should be hip-width apart, and your arms crossed across the chest. Bend your knees to a 90 degree angle. Bending any further than this will strain muscles and will not exercise your buns and thighs. As you bend your knees, swing your arms out to the side, looking straight ahead. You will notice that this helps to balance you as you bend. As you come back up, bring the arms in and return to your starting position. Remember to bend from the waist as you bend your knees. Breathe out as you bend down, and pull your stomach muscles back in towards your navel as you exhale. This technique will help to utilise your abdominal muscles as well. 3 Repetitions of sets of 12-15 squats a day will be greatly beneficial.

For the buns and thighs, this exercise will really work the muscles. Lie on your side in the foetal position, with your back straight. It helps to keep your back against a wall when you do this to make sure you don't roll. Keeping the knees bent and the heels together, open out your top leg and you will feel the inner thigh and butt muscles working. It is important to keep the heels together as you do this. Open and close the knees 5-10 times, or as much as you feel comfortable with. Then, roll over and do the other leg. Repetitions of 3 sets per day will really help those inner thigh muscles tone.

For the buns; there's nothing like butt crunches to tone your glutes. You can do this sitting or standing even while you wait for the bus! With the feet slightly apart, clench the butt muscles for 3-5 seconds, then release. Repeat this as many times as you like. This exercise will also help to keep your hips centred.

This one might hurt a bit, but it will tone everything, including your stomach! Lie flat on your back with your knees bent. Put your arms flat at your sides, and place your hands palm down. Now, using your hands for support, raise your stomach upwards, so that your body creates an upside down "V" shape. Without touching your butt to the floor, raise and lower your stomach, clenching your butt muscles as you raise, and relaxing them as you lower. You will feel the front of your thighs, your stomach and your butt are all being worked at the same time.

These exercises don't require any expensive equipment, can be done at home without the need for a new lycra outfit and gym membership, and will keep you toned. All it takes is a little staying power, and you will soon reap the rewards. Happy clenching!

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