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5 Simple Exercises For Perfect Buttocks, Thighs, and Legs

Toning the lower half of your body can be very challenging! However, most people very soon stop hating their big thighs, and big butt and they start recognizing and accepting them as their body`s first responders. Specifically, once you start eating fast food or you go too long physically inactive, these body parts are the first one to let you know!

One more important thing is learning how to build muscle definition in the glutes and the thighs, in order the legs remain toned when the unhealthy weight drops off. The good news is that it is actually very easy to learn and to do!

The following exercises are ideal for burning fat, strengthening the body, and giving a toned shape! It’s recommended to start with one set of each one, and work your way up to 2 sets.

Thigh Exercises
  1. Side Lunge

Stand with your legs shoulder-width apart. Step to the right and lower the weight over your bent leg. Go back upright and then put the foot back to the original position. Do ten repetitions per side to start.

  1. Butt Lift With Medicine Ball

You need to lie on the back, bend your knees, and keep your feet on the floor. Squeeze one medicine ball between your knees. Then, you need to lift the butt in order to a straight line from the knees all the way to your shoulders. Make sure to keep the neck relaxed the whole time.  Hold for around 30 seconds and then lower your back down.

  1. Inner Thigh Leg Lift

You need to lie on the side. Bend the top leg over the one on the bottom and rest the knee on the floor in front of your body. Lift the straight leg a few inches and then lower it again, just make sure it doesn’t touch the ground. Start with 10 repetitions per side.

Butt Sculpting Exercises

You may wonder what a pair of toned thighs is when there is not a well-toned butt with them. Luckily for you, the following exercises are a great way to tone up this specific muscle group!

  1. Glute Bridges

This stretch targets the hamstrings, the glutes, and the lower back simultaneously. You need to lie flat on the back with the knees bent and your arms at the side. Squeeze the glutes and raise your hips to the ceiling. In order to avoid strain, keep both the head and neck relaxed. Lower your hips back to the floor after a few seconds.

For more intense workout, follow the same instructions, but just one leg at a time. You should push up the hips while keeping the left leg straight and the right leg as a base. Then, switch sides!

  1. Donkey Kick

This exercise is targeting the glutes and the core. Start on the hands and knees, with the hands below your shoulders and the knees below your hips. Stretch the right leg behind you until it’s in the same line as your spine. Then lower the leg down and do the same on the other side. For more intense stretch, you should do this with a bent leg.

Sources:

besthealthyguide.com

gethealthyu.com

www.coachmag.co.uk

www.healthline.com

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