5 Exercises to tone Buttocks and Thighs

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For those people who’ve only dreamt of having toned buttocks and thighs, believe it or not just a few exercises can make your dreams come true.

With a little will power, regular cardio workouts and a few simple exercises that you can do either at home or your gym, you can achieve those fabulously toned legs and buttocks. Here’s a look at 5 exercises that will help you tone your legs to perfection. Perform these exercises thrice a week and be prepared to see some stunning results.

  1. Lunges: For some people the name itself sends shivers down the spine. Most fitness junkies strongly suggest incorporating lunges in a workout schedule because this form of exercise does wonders to your legs. Don’t fear the pain. If you get your form right, you’ll transform your legs in no time.
    • How to perform a perfect lunge: Stand straight with your feet together.Lunges Pull your core in and keep your back straight. Now as you look straight, take a large step forward with your right leg. Slowly bend your knees while going down. Keeping your weight on the front foot arrive at a 90 degree angle. Use your back leg for balancing your weight. Work one leg at a time. Perform 3 sets of 20 repetitions each.
    • Top tip: Make sure you maintain your front foot behind the line of your toe. Don’t lean forward. Exhale as you lunge and inhale as you stand back to your position.
  2. Glute bridges: A very effective exercise, especially for your glutes, bridges if performed correctly can give your buttocks the perfect shape. Don’t shy in doing this exercise.
    • How to perform a perfect glute bridge: Lie down on your back.
      Glute BridgeKeep your knees bent and your feet flat on the floor. Place your arms in the side. Now, slowly lift your hips off the floor. Squeeze your glutes and hamstrings while your push your hips towards the ceiling. Hold the position for couple of seconds and slowly release your lower body back down. Repeat this position at least 60 times.
    • Top tip: Push it as much as you can to avoid strain on your neck. Keep your hands firm on the floor to avoid strain in your back. Exhale as you lift your legs and inhale as you bring it back down.
  3. Squats: Whether you like it or not, this exercise is almost like a magic potion. If performed in the right form, then squats can change the way your legs look and feel in no time. You can start with the basic exercise and later increase the intensity by adding weights to your shoulder.
    • How to perform a perfect squat: Stand with your feet at shoulder width apart. SquatRest your hands on your hips. Keep a straight back and pull your core in. Gradually bend your knees into a squat position at a 90 degree angle. Push your back and keep all your weight on the heels. Squeeze your glutes and hold the position for a couple of seconds before going back up. Perform at least 3 sets of 20 repetitions each.
    • Top tip: Ensure your knee does not pass over the line of your toes. Don’t lean forward. Inhale when you go down and exhale when you come up.
  4. Glute kickbacks: An effective exercise, the glute kicks work on your buttocks, thighs and hamstring. Mind you, it may look a little tough and complicated, but it is a real fun addition to your workouts.
    • How to perform the perfect glute kickback: Glute Kickback1Get down on your knees and forearms, with your legs bent at a 90 degree angle. Look front, pull your core in and keep your back straight. Keeping your knees bent, lift your right foot towards the ceiling. Crunch your right glute at the same time. Slowly bring your leg back to the starting position. Repeat this exercise at least 20 times on either side.
    • Top tip: Keep your head up to ensure you don’t injure your back. Exhale while lifting your leg up and inhale while bring it down.
  5.  Power squats: Fitness junkies follow a strict workout pattern, especially for legs. However, despite their discipline most people suffer to have toned and strong inner thighs. One simple exercise i.e. power squats can help solve that problem. Add this one to your kitty and watch the fat melt away in no time.
    • How to perform the perfect power squat: Keep your legs at shoulder width apart. Place your hands on your hips. Slowly bend your knees outward till a seated position. Hold your stance for a couple of minutes. Come back to the original position. Make sure to keep your back straight and keep your toe in line with your knee.
    • Top tip: Hold some weights between your legs to up the intensity. Exhale while going down and inhale while coming up.

What’s important is that regardless of the exercise you perform, ensure you have a proper warm up and cool down routine. Stretch your glutes, hamstrings, thighs and calves each time to start and finish a workout. Also remember not to overdo any of these exercises. Give your muscles time to recover as well.

 


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