5 Simple Exercises for a Perfect Buttocks, Thighs, and Legs

Naturally, the most difficult part of the body for toning has to be the lower half. Oftentimes, it is a struggle to fit into your jeans, even though you try really hard. However, if you stop eating unhealthy foods and you start leading a more physically active life and you incorporate some regular exercises, you will tone your buttocks and thighs in a short amount of time. Yet, the important thing is to actually know how to define the muscles in the glutes and thighs so that when you do start losing the weight the legs become smooth and toned.

 

 

Therefore, we are here today to present you some exercises for strengthening the body, burning surplus fatand toning the muscles. At the beginning, you should start slowly with one set of each exercise and once you get into it you should increase it to two sets, and so on. Let’s explain the exercises shortly.

The Exercises for a Toned Body

The exercises we are about to show you are for the buttocks and the thighs. Just follow our lead.

Buttock Exercises

Toned thighs are nothing without well-shaped buttocks, thus, take a look at the exercises which will tone them in a heartbeat.

1. Donkey Kick

What this exercise will do is strengthen the glutes and the core too. Just start on your hands and knees with the hands below the shoulders. The knees have to be below the hips. Afterwards, stretch the right leg behind you until it is aligned with the spine. Just imagine a straight line from head to toe and then lower the leg back down gradually. Repeat the same movement on the other side.

 

 

 

2. Glute Bridges

Apart from targeting the glutes, the exercise also targets the lower back and hamstrings too. Just lie flat on your back with the knees bent and arms at the side. Slowly squeeze the glutes and lift the hips to the ceiling. Try to imagine a straight line from the knees to the shoulders. Your head and your neck have to be relaxed. After 2 seconds, lower the hips gradually.

Thigh Exercises

Combine the buttock exercises with these thighs exercises and everything will be toned perfectly.

3. Inner Thigh Leg Lift

Just lie on the side and bend the top leg over the bottom leg and put the knee on the ground in front. Then, raise the straight leg a few inches and lower it back, do not let it touch the ground. Do this 10 times on one side, and 10 on the other.

4. Butt Lift With Medicine Ball

First, lie on your back with your knees bent and feet on the floor. Afterwards, squeeze a medicine ball between the knees and raise the buttock to make a straight line from the knees all the way down to the shoulders. Your neck has to be relaxed for this. Just hold the position like that for 30 seconds and get back to the initial position.

5. Side Lunge

For this exercise you have to stand with the legs shoulder-width apart and step to the right. Just lower the weight over the bent leg and slowly go upright and put the foot back to the initial position. Repeat this 10 times.

These are the 5 exercises that you definitely have to try if you are aiming for a perfect buttock, thighs and legs. You will not be sorry. Your figure will look more perfect than ever!

 

 

 

 

 

 

Source:http://www.fitnesstrainingteam.com

 

 

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