5 SIMPLE EXERCISES FOR PERFECT BUTTOCKS, THIGHS, AND LEGS

See if this sounds familiar: The hardest part of your body to tone is your lower half. Sometimes it feels like it’s a daily struggle to fit into your jeans! But instead of hating your big thighs and big butt, you learn to recognize them as they are- your body’s “first responders”. As soon as you start eating junky foods or go too long without being active, those beloved thunder thighs are definitely going to let you know!

At the same time, you want to learn how to build muscle definition in your thighs and glutes so that when any unhealthy weight dropped off, your legs are left looking toned and smooth. Thankfully, this is actually pretty easy to learn!

You can use these fantastic at home- thigh and butt-sculpting exercises that help to strengthen your body, burn fat, and give you a nicely toned shape! We recommend starting with just one set of each one. Once you’re comfortable, you can do 2 sets (ie. do them all over again!) and so on. A lot of women are all about the thigh gap these days, and this will definitely get you on the right track.

So grab a pair of workout sneakers, like these great shoes, and let’s get started!

Set 1: Lunges with jump-changing legs

How to Do Jumping Lunges | Lunge Split Jumps | Openfit

Lunge forward with your left leg, holding your back straight and keeping your right knee lower than the left one.
Jump up as high as you can, helping yourself with your arms.
Change your legs in the air, landing in a lunge position with your right leg.
Begin with 10-12 reps, changing your leg each time before landing. Gradually increase the number of reps to 30.

Set 2: Jump crunches

Bend your knees a little, and draw your arms back.
Jump straight up, trying to lift your knees as high as you can.
This exercise requires more effort than the others. It’s difficult to do 30 jumps on your first attempt, so it’s better to divide them into 3 sets of 10 reps with a one-minute rest in between.

Set 3: Leg raise on the side (for the outer thigh)

15 Effective Leg Lift Exercise to do at Home (Simple & Easy) - Sports Huge

Lie on your right side, and prop yourself on your hand. Put your left hand firmly on the floor in front of you.
Slowly raise and lower your right leg without sharp or high movements.
Repeat for your other leg.
This exercise is useful both for thighs and buttocks.

Set 4: Leg raise on the side (for the inner thigh)

15 Effective Leg Lift Exercise to do at Home (Simple & Easy) - Sports Huge

Lie on your right side, and prop yourself on your hand. Bend your left leg, and put it firmly on the floor in front of you, keeping it still with your left hand.
Slowly raise and lower your right leg without sharp or high movements.
Repeat this set for your other leg as well.

Set 5: Dumbbell lunges

Image result for Dumbbell lunges GIF

Keep your back straight with your hands along your sides.
Still keeping straight, do reverse lunges (step back) with your right leg, and then your left one.
Try making the lunge deep, bending your leg at a right angle. You can use 17 fl. oz (0.5 L) bottles instead of dumbbells.

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