The following exercises which are some of the best for toning buttocks and thighs at the same time can be easily done, even at home, since they don’t require the use of any accessories. You can do 12-15 repetitions in each set.
With the hands holding the middle of your torso, take a big step forward, bend the knees and lower the pelvis, keeping your body aligned and vertical. Bend the front knee such that the tibia is perpendicular to the floor and the leg parallel to it. Stay there for 1-2 minutes and slowly return to starting position.
2. Deep Squats
From upright position and with your legs quite open, take your pelvis backwards and down as if you were going to sit on a chair behind you. Slowly lower into a deep position, keeping your torso and your back straight. Stay in this position for 1-2 minutes and slowly return to the starting position.
3. Leg lift
Get on all four knees, cat-position, and slowly lift one leg backward and up, until the leg comes parallel to the floor. Slowly keep the leg controlled, with your back straight and abs tight. Repeat this exercise with the other leg which will stimulate the buttocks and hamstrings.
Lie on your back with your knees bent and hands on your sides. Lift your pelvis, tightening the abs and buttocks, and stay there for 2-3 minutes. Take your pelvis down slowly and repeat.