Want To Have Toned Buttocks And Legs? Don’t Miss These 5 Exercises

Even if we don’t have time to go to the gym, we can devote a few minutes a day to these exercises and tone our buttocks and legs.

Your buttocks and legs require continuous work to keep you toned and in shape. Although their condition can vary from person to person, neglect often results in weakened muscles and sagging skin.

The annoying thing is that this phenomenon often causes stretch marks, cellulite, and other cosmetic issues that prevent you from wearing certain types of clothes comfortably.

It is therefore essential to start taking care of our legs and buttocks. We need to improve our lifestyles and adopt exercise programs to strengthen them. If you don’t have time to hit the gym, here are some activities you can do at home to tone them up. Try them out!

1. Squats to strengthen the legs and buttocks

When it comes to toning your legs and buttocks, squats are one of the most effective and easy exercises to perform. They focus on the work of the lower muscles: they increase their volume and strengthen the mass to avoid breaking the fibers.

How to achieve them?

• Find some free space in your house, then stand with your legs shoulder-width apart and your knees slightly bent.
• Then, with your arms in front of you, lower your hips, as if to imitate the action of sitting in a chair.
• Lower your buttocks as much as possible and hold them for 3 seconds before returning to the starting position.
• Do 10 to 15 repetitions and complete 3 sets.
• To increase the intensity, do them with a barbell or dumbbells.

2. Hip extensions to tone the legs and buttocks

Hip extension is a very simple activity which, due to its physical demand, improves the strength of the buttocks and legs. Its regular practice makes it possible to reduce flaccidity and, in doing so, to significantly reduce cellulite.

How to achieve them?

• Lie face down on a bench or firm surface, so your hips are at the tips and your feet are suspended.
• Then lift both legs and use the muscles in the buttocks and thighs to strengthen yourself.
• The legs should be at hip height. You can modify the legs with small aerial kicks.
• Hold for 3 seconds and do 10 to 12 repetitions.
• Complete 3 or 4 sets.

3. Lunges

Lunges focus on working the quadriceps, hamstrings and buttocks. This strengthens the lower body by increasing muscle mass and decreasing the loss of firmness and elasticity.

How to achieve them?

• In a free, calm space, stand up straight with one leg forward and the other back.
• Keep your torso straight and grab a dumbbell with each hand.
• Bend the front leg and lower the knee of the back leg, as if it is about to touch the floor.
• Be careful to avoid any movement of the front knee to avoid injury or tearing.
• Return to the starting position and repeat the activity 12 to 15 times.
• Complete 3 or 4 sets with each leg.

4. Pressure exercises to tone the buttocks

This activity focuses on the work of the buttocks, as it increases their firmness and reduces common problems such as flaccidity and cellulite.

How to do ?

• Face on the ground, in four supports, separate the knees hip-width apart and place the elbows in a straight line with the shoulders.
• Tighten the abdominal area and make sure to keep your back straight and aligned with the rest of your body.
• Then lift your left leg until your knee is at hip level.
• Bend it and press on your butt for 3-5 seconds.
• Return to the starting position and do 15 repetitions with each leg.

5. Bridge

The pelvic bridge or lift is a very complete exercise which, in addition to toning the buttocks, strengthens the legs and abdomen.

How to do ?

• Lie down on a yoga mat with your knees bent and your feet on the floor.
• Place your hands to the side, then lift your pelvis towards the ceiling, while strengthening your buttocks and thighs.
• Hold the position for 3 seconds and return to the floor.
• Perform 10 to 15 repetitions and complete 3 or 4 sets.

As you can see, doing exercises for the legs and buttocks is very simple and does not require a lot of time and experience. Start practicing these activities gradually and incorporate them into your daily routine for good results.