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The back of the thigh is made up of the gluteal muscles superiorly and the muscles of the hamstrings -- semitendinous, semimembranous and biceps femoris -- inferiorly. The junction between the buttocks and the thigh is called the gluteal fold or sulcus. In order to tone the area just below the buttocks, you have to exercise both the glutes and the hamstrings with compound or multi-muscle exercises. While traditional squats and lunges are effective exercises, you must also pay particular attention to correct form to target the appropriate muscles. Begin and end every exercise with a few minutes of light aerobic activity and a thorough stretch. Consult your health care provider before starting an exercise regimen.
Stand with your feet together and contract your core muscles. Engaging your abdominal musculature will help you make the lunge a controlled, even movement.
Exhale as you take a big step forward with your right foot. Slowly bring your hips toward the floor until your right leg makes a 90-degree angle at the knee. Do not let your right knee go over your big toe. Keep your back straight and your arms relaxed by your sides. Bring your left knee within 1 to 2 inches of the floor.
Inhale as you contract the thigh and gluteal muscles. Push off the leading foot and return to the starting position.
Stand with your feet slightly wider than shoulder width apart with your arms by your sides. Face forward and retract and depress your shoulder blades. Engage your core muscles to stabilize your body.
Inhale as you sink your hips and buttocks back as if you were sitting down in a chair. Continue to lower your body toward the ground until your thighs are parallel to the floor. Keep your back in a straight line from your head to your tailbone. Do not hunch or round your shoulders.
Exhale as you slowly push up into a starting position. Keep your body weight centered on your heels.
Get into a hands-and-knees position with your hands slightly ahead of your shoulders. Step forward with your right leg to bring the right thigh under your chest. Step back with your left foot until the leg is almost straight. Your left heel should be pointed toward the ceiling.
Contract your core muscles to stabilize your body. Jump to switch leg positions. Both legs should be in the air at the same time.
Switch legs slowly at first to make sure your form is correct. Increase the speed of the jumps as you master the exercise.
- Perform two to three sets of 12 to 15 repetitions of each exercise on non-consecutive days. For the lunges and climbers, perform the exercise on each side to complete one repetition.