Fitness

6 Quick Exercises to Tone Buttocks and Thighs

Having lean and firm buttocks and thighs is absolutely not impossible and hard to achieve. With just a little will, regular walking workouts and a few easy exercises to do at home, you will be surprised at how fabulous and toned your legs will become in just one month’s time. Check out the following 6 quick exercises to tone buttocks and thighs, train at least three times a week and just wait till you see the results!

1. Glute Bridges

athletic brown haired woman is doing bridge exercise

Lie down on your back with your knees bent, your feet flat on the floor (shoulder width apart) and your arms at your sides. Slowly lift your hips off the floor, towards the ceiling, and squeeze your buttocks and hamstrings.

Hold for 1 second, then release and slowly lower your body back down. Raise your hips up again and repeat the motion 60 times.

Exhale as you lift your hips and inhale as you bring them down.

2. Glute Kicks

Get down on your forearms and your knees, with your legs bent at 90 degree angle. Keep your head up, your abs tight and your back straight. Keeping your right knee bent, flex your right foot and lift your right leg up towards the ceiling, crunching your right glute.

Make sure not to arch your back while doing it. Slowly bring the leg back to the start position and repeat this exercise 20 times on each side.

Breathe out while lifting your leg up and breathe in when going back down.

3. Outer Thigh Lifts

attractive woman stretching leg exercise on the floor

Lie down on your right side. Bend your right elbow and lean on it to prop your upper body up slightly. Support your head with your hand, keep your hips aligned, your abs tight and bend your left leg at a 45 degree angle in front of you. Place your left palm flat on the floor, in front of your chest, to have a better balance and support.

Keep your left leg straight and slowly lift it up, just above the head level. Hold for 1 second, while squeezing your outer thigh muscles. Then bring your leg back down, without touching the bottom foot.  Do 30 repetitions. Then lie on your other side and do the same number of exercises with your right leg.

Exhale as you lift your leg and inhale as you lower it down.

4. Inner Thigh Lifts

Lie on your right side with your right arm extended out straight, aligned with your torso. Rest your head on it and place your left hand on the floor, in front of your chest. Bend your upper leg and cross it over your bottom leg. Make sure not to lean on your upper knee, but use your left hand to support your body.

Keep your bottom leg straight down on the floor, with the inside of your foot facing the ceiling. Using the adductors (inner thigh muscles), slowly raise your leg up as high as you can. Then slowly bring it back down. Do it 30 times, and then repeat the entire sequence on the other side.

Breathe out when you raise your bottom leg and breathe in as you bring it down.

5. Squats

Hispanic woman doing squats on a bench by the ocean

Stand with your feet shoulder width apart and your hands resting on your hips. Keep your back straight, your eyes forward and your abs tight. Slowly bend your knees down into the squat (90 degree angle) position, as if you were going to sit down.

Push your butt backward and keep your weight on your heels as you do it. Hold this position for 3 seconds and squeeze your glutes as much as you can while going back up. Your knees should never pass the line of your toes. Perform 3 sets of 20 repetitions.

Inhale deeply as you go down and exhale as you come back up.

6. Lunges

Stand upright, with both feet together, your back straight and your abs pulled in. Look straight in front of you and take a large step forward with your right leg. Bend both knees while going down.

Arrive to a 90 degree angle or more, making sure to maintain your front knee behind the line of your toe. This will prevent tension in your knees. Keep your weight on your front foot and use your back leg as the balancer.

Slowly return to your starting position by pushing off your front heel. Work one leg at a time and do 20 exercises on each side.

Breathe out as you lunge and breathe in as you return to your standing position.

Advice

Always warm up for at least 5 minutes before starting exercises for buttocks and thighs and stretch out your muscles every time after you finish with your workout.

About the author

Jessica

Jessica is a translator who has lived for many years in Asia and South America. She now lives and works in Europe, while preparing her new journeys. She enjoys traveling, meeting new people, exploring different cultures and foods, and being in love.

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