Thighs and buttocks are common problem areas for many girls and women, where the fat layer becomes thicker and cellulite appears.
Therefore, it is important to focus on reducing the size of your thighs and lifting your butt. This requires working in multiple directions simultaneously in order to strengthen the muscle tone in your lower body.
Best exercises for legs, buttocks, and thighs
– Start your workout with a warm-up.
– Establish a comfortable routine for your exercises. I recommend doing 20-30 reps with 15 seconds of rest between exercises.
– Perform 4-5 sets for a complete workout.
– Finish your workout with a short stretching routine.
– Repeat this program 2-3 times a week.
If you want to tone your leg and butt muscles, you can do these exercises at home.
1- Lunge Tilt
Stand up straight with your feet shoulder-width apart. Bend your right knee slightly and place your right foot on the glider. Smoothly slide your right foot backward and lean your body forward, bending your left knee and placing your right palm down. This exercise works your legs, thighs, and abs. Then smoothly return to the starting position. This is one repetition. Perform the required number of repetitions on each side.
2- Tilt to Side
Stand up straight with your feet hip-width apart. Keep your arms along your body. Transfer your body weight to your right foot. Slowly bend your body to the right, stretch your right arm out to the side, lift your left leg above the floor, and move it to the left. Maintain your balance while working your abs, buttocks, hips, and legs. Return to the starting position. This is one repetition. Perform as many repetitions as necessary on each side.
Diagonal Lunge
Stand up straight with your feet hip-width apart. Place your right foot on the glider. Bend your right knee slightly. Slide your right foot back and to the left, as if you were doing a curtsy. At the same time, lean your body forward and slightly turn it to the left, with your arms out to the sides. This exercise targets your legs, buttocks, thighs, and abs. Maintain good posture and avoid straining your lower back. Return to the starting position. This is one repetition. Perform the required number of repetitions on each side.
Squat Leg Swing
Stand up straight with your feet shoulder-width apart. Put your hands behind your head and stretch upward. Step your right foot forward, bend your knees to a right angle, and lunge. At the same time, bend your body to the left, place your left hand down, and try to touch the floor. Pay attention to the position of your lower back and neck. This exercise targets your abs, hips, and legs. Then return to the starting position by straightening your body and stepping your right foot backwards. This is one repetition. Perform the required number of repetitions on each side.
Lateral Lunge with Body Rotation
Stand up straight with your feet shoulder-width apart. Place your right foot on the glider. Slide your right foot to the side while twisting your body to the right (avoid straining your lower back) and touch your left hand to your right foot. Then twist your body to the left and touch your left foot with your right hand. Repeat this twisting motion. Return to the starting position by straightening your body and bringing your feet together. This is one repetition. Perform the required number of repetitions in each direction.
Reverse Plank with Leg Raises
Sit on the floor with your legs straight. Lower your hands behind your body, pointing your fingers forward. Lean on your heels. Lift your pelvis above the floor, continuing to lean on your hands and heels so that your body and legs form one diagonal line. While working your abs, hips, and legs, smoothly raise your right leg above the floor, hold it for 1-2 seconds, lower it down, and then raise your left leg above the floor. This is one repetition. Perform as many repetitions as needed.