Lifting and firming a sagging, soft lower body requires a focused strengthening program. While lifting weights is still more popular with men, women get very effective results from weight-training programs. Three to four training sessions per week, at roughly 45 minutes each, will be enough to noticeably lift and firm your butt and thighs.
Squat with a barbell to tighten up and lift your glutes, the round muscles that give your butt its shape. Squatting is often referred to as the king of the exercises, as it engages your glutes, quadriceps, hamstrings, adductors and abductors. It even uses your abdominal muscles and lower back to stablize the movement. If you've never done squats before, practice the movement with an empty bar first. Otherwise, choose a weight that allows you to complete three sets of eight to 10 repetitions.
Lunge, to develop your inner thighs, outer thighs and hips. Lunging is very effective, as it has a single-leg focus, and requires a lot of stabilization throughout the movement. You can use a barbell for lunges, or dumbbells if you prefer. Stationary lunges or walking lunges are the simplest and most effective for tightening and lifting your butt and thighs. If you haven't done lunges before, practice the body-weight movement first. Then move on to the barbell or dumbbell variation, using weight that allows you to do three sets of eight to 10 repetitions.
Deadlift to develop your hamstrings and glutes. While squats and lunges have the most impact on the front of the thigh, deadlifts have the most impact on the back of the thigh. The deadlift creates very strong glutes and hamstrings, which will become firmer and more defined the longer you perform the movement in your workouts. Again, if you've never deadlifted before, learn the movement with an empty barbell, then add weight as you feel confident. Choose a weight that allows you to do three sets of eight to 10 repetitions.
Always warm up with 10 to 15 minutes of light cardio prior to your weight training workout. Have a trainer show you correct technique for each movement.
Lifting weights with incorrect technique can lead to injury. Always leave at least one day between weightlifting sessions to allow your body time to recover.