Women’s butt and leg toning without weights

There are many women who ask me how to tone their butt and legs without weight training. This is not as difficult as it sounds and there are many effective ways to achieve this goal. In fact, some of the best butt toning exercises around don’t use weights at all. Check it out!

Two things you need to tone your butt

If you want to tone your butt you need to do two things:

  • lose weight off of your entire body; and
  • add muscles to your glutes and legs.

Despite some recent research that says spot reducing around the legs area is possible, do not worry about it. You must lose fat off of your entire body in order to see muscle definition.

Toning the butt without weights

Here are the best exercises that you can do if you want to tone your butt without using weights. Obviously adding some weight training to your butt workout is going to make progress a little better but it is possible to do it without them.

# 1 – Hill sprinting and regular sprinting
Sprinting is one of the best ways to tone your legs because it burns fat extremely well at the same time as building muscle. It is a very hard exercise and if you add a slight (or a big!) incline to the exercise then you can make progress come about a lot quicker.

The best way to do hill sprints is to warm up and jog to your nearest hill. Once you are there sprint up the hill as fast as you can and then walk down. As soon as you reach the bottom sprint up again using only the time it takes you to walk down to rest. Each time you go to this hill try and do more repetitions.

# 2 – Free squats
The good old squat is one of the absolute best ways to build up your lower body. It can be done with a variety of techniques that shift the target to either your butt, hamstrings or thighs. If you want to target your butt try doing jumping squats or squats with a wider stance. Make sure you warm up well before doing this exercise as there is a tendancy to pull or strain the muscles in your groin.

You can change up how you do the squat all the time. For example, if you want to make it a little bit different try changing the speed at which you pop up from the squat position or try and do a certain amount in one minute and then beat that number. You must always push yourself to beat your personal best as this is the only way to progress with muscle building.

# 3 – Yoga and Pilates
These two forms of exercise seem to be very popular at the moment and for good reason – they work. If you are looking for a way to tone your butt and legs that is a bit different from the norm then you should go and try one of these classes. I know many women who have gained a lot of strength as well as muscle tone from only a few weeks of yoga. The body seems to respond to it really well.

Yoga builds the muscles differently to most exercises as the movements are held in one position for a longer period of time. I think it would be a good idea to supplement your normal weights or other leg workouts with yoga so as to get the best of both worlds.

Try to be creative with your leg workouts so that they don’t get boring. The legs are one of the most draining muscle groups to work out so if you are struggling to get through it try and make it interesting or you will find you never do it again!

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. Bailey_012 says:

    great post

  2. That Lady says:

    You know, it’s funny. My boyfriend’s kids are both heavy boys and the three of us have decided that we really need to start working out. Well, we’ve been saying this for about two months, but now that I know it’s possible without a gym membership or tons of different weights, I’m definately getting them off their computers and outside more when they’re here.
    Their lucky daddy has the fastest friggen metabolism in the world. Lol. Still love him though.

  3. Ashleigh says:

    This excerise generrally suckeeddddd. :)

    I wanted to die after. :D

  4. Crimsonsunxx says:

    Hehe, these exercises are fun! I am very fit and pretty toned in my leg area except for my buns and inner thighs. These helped out with that problem, and now I am sexier then ever before.

  5. cheerleader says:

    wow. after about 3 reps up this hill i felt the burn but i do this every day now and i can see the tone. this really works!

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