New Butt and thighs exercises: Trim your figure in 1 week.

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The SquatOf many buttocks exercises for women, the squat is considered to be the best exercise for strengthening, toning and shaping the thighs and butt muscles, as it not only works to tighten and tone your rear but also helps in forming a lean quality muscle. Stand holding a barbell by keeping it across your upper traps and shoulders, hands spread wider than your shoulder-width apart. Keep your feet angled outward, slightly wider than shoulder-width apart. Pull your shoulders back and compress your lower-back muscles, take a deep breath and hold it. Look straight and slowly bend your knees. Slightly incline your torso ahead and descend under control, until your thighs are just above parallel to the floor. Don't bounce at the bottom and neither stop, push through your heels to pull yourself back, compressing your gluteus muscles (buttocks) strongly and exhaling as you pass the halfway point. Take a deep breath and repeat the procedure.LungesPlace your feet straight about a shoulder width apart. Lift a pair of dumbbells or barbell, bend at your knees, but ensure that you don't strain your back. Now step your left foot forward, while putting your forward leg centered over your ankle. Be careful that your knee shouldn't go beyond your toes and to keep balance push off with your heels, not with your toes. While coming back to the the initial position, concentrate on straightening your knee and hip, and focus on your front leg even if you feel tension in your back leg. Consider your back leg as the balancer and your front leg muscles as the primary mover. Exercise by taking one leg at a time instead of alternating between one leg and the other.One-legged Cable KickbackHook a leather cuff to a low cable pulley and affix the cuff to your ankle. Position the weight stack from a distance of about two feet, holding its steel frame for support. Keeping your knees and hips slightly bent and your abs tight, compress your gluteus (buttocks) to slowly kick the working leg back in a semicircular arc as high as it goes easily. At full extension, compress your glutes for peak contraction. Now bring your working leg forward, resisting the pull of the cable until you reach the initial position. Repeat the steps and practice the same for the other leg.Gluteus KickbackGet down on your hands and knees, and bend your knees at an angle of 90 degrees so that your thighs are perpendicular to the floor. Keeping your head up, raise your right leg back and up, keeping your 90 degree knee bend, until your foot is higher than your head or your thigh is horizontally align with your torso. Compress your right gluteus and slowly lower your leg back to the initial position. Practice the same with your left leg, and repeat the steps.

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