9 Exercises to shape the legs and butt, which can be done at home

Few girls and moms have the opportunity to go to the gym after work, but they still want to be healthy and fit.

If this is the case for you, don’t give up: many of the exercises recommended by trainers can be done from home. If done properly, they can give you exactly the same results as going to the gym.

Here are some exercises that will help you shape your buttocks and thighs, just as if you were under the supervision of a professional trainer.

Spiderman” curls

In this exercise, the work area will extend from the calves to the thighs, tendon tone will be maintained, and all the muscles of the abdominal belt will be strengthened (i.e. abs, thighs, and buttocks).

Starting position: Push-up position, arms straight. Lift your right knee toward your right elbow, without lifting your hips.

Return to the starting position. Repeat the movement with your left knee and elbow.

Star jumps

The main load on your body will fall on your quadriceps.

This exercise will make your legs leaner and stronger.

Stand with your legs straight. Let your arms hang down by your side. Bend your knees slightly to make a half-squat.

Jump into the air with your legs apart and your arms stretched above your head.

Land gently on your toes and immediately return to the starting position.

Dead weight on one leg

This exercise will work your buttocks, hamstrings, abdominal oblique, and shoulder muscles.

Stand with your feet hip-width apart and your arms at your sides.

Shift your body weight to your left leg and lift your right leg back while leaning forward. Your arms will help you maintain your balance, so reach down. Lean forward until your right leg and torso form a line parallel to the floor.

Repeat, switching legs.

The “Skater”.

This exercise will use the muscles of the buttocks, quadriceps and hamstrings.

Stand up straight, jump to the right, and land on your right foot.

Do another jump to the right, then two jumps to the left.

Continue jumping back and forth, gradually increasing your speed. Do three repetitions.

Extended leg bridge

This variation of the bridge strengthens your buttocks and puts extra pressure on your abdominal muscles.

Lie on your back, bend your knees, and press your heels into your buttocks.

Raise your pelvis and extend one leg in the air, resting only on your foot and shoulder blades, and hold for 5 to 10 seconds. Return to the starting position, then switch feet.

When you’re in the bridge position, you should feel tension in your buttocks and abs. Do three reps.

Camel position

This other variation of the bridge requires a chair, and in addition to working the buttocks, it also stretches the entire thigh.

In addition, the muscles of the chest and shoulder girdle will also be stimulated.

Sit on your knees on the floor with your back to the chair. Place your hands on the armrests of the chair.

Straighten your shoulders, tilt your torso forward, and lean your head back. Stretch your buttocks, abdominal muscles and hips.

Stay in this position for 1-2 seconds, then return to the starting position. Relax. For maximum effect, you can do this exercise with your hands on your heels.

The bridge

The pelvic tilt stimulates the back of the thighs and the lateral muscles of the buttocks.

Place your upper back on the edge of a couch, bed or bench so that it rests on the lower part of your shoulder blades. Then line up your chest and knees.

Bend your knees to put your buttocks on the floor, then raise your pelvis up to return to the starting position.

Bend your knees to put your buttocks on the floor, then straighten your pelvis up to return to the starting position.

You can try several different leg positions to find the angle where your buttocks are most extended.

Frog position

This exercise will work your buttocks, quadriceps, hamstrings and calves – almost all of your leg muscles.

Lie on your back with your knees bent. Bring your feet close to your buttocks, so that your toes and heels are touching the floor.

Contract your buttocks and raise your hips until your body forms a straight line from your neck to your knees. When you are in this position, squeeze your buttocks as hard as you can, then return to the starting position.

Bulgarian Curls

This type of squats is effective for the development of all the gluteal muscles, quadriceps and hamstrings.

When doing squats, most of your weight should be concentrated on your front leg, while your back leg provides support.

Stand in front of a couch, chair or bench and place your left foot on the furniture behind you.

Lower your body by bending the knee and thigh of your right leg. Then stand up on your right heel. Repeat, switching legs.

Do these exercises every other day, repeating each one 12 times each session. Try not to take any breaks (or very few) between each repetition.

Do you know of any other leg and butt exercises that can easily be done at home? Leave a message in the comments, and share this article with others!