7 Best butt and leg workouts at home you can do without equipment

7 Best butt and leg workouts at home you can do without equipment

Thighs and buttocks a problem area for many girls and women, where the fat layer becomes thicker and cellulite appears.

So you have to work on reducing the size of your thighs and lifting your butt. This means that you have to work in several directions at once. As a result, you will be able to strengthen the muscle tone in your lower body.

Best exercises for legs, buttocks and thighs

– Start your workout with a warm-up.
– Build the class into a comfortable routine. “I recommend doing exercises 20-30 reps, 15 seconds of rest between exercises.
– Perform 4-5 are sufficient for a complete workout.
– Finish your workout with a short stretching exercises.
– Perform this program 2-3 times a week.

Doing these exercises at home if you want to tone your leg and butt muscles.

1- Lunge Tilt

Stand up straight, 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 putting your right palm down. Work your legs, thighs, and abs. Then smoothly return to starting position. This is one repetition, perform the required number to each side.

2- Tilt to side

Stand up straight with your feet hip-width apart. 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. Keep your balance, working your abs, buttocks, hips and legs. Return to starting position. This is one repetition. Perform as many as necessary to each side.

3- Diagonal lunge

Stand up straight, feet hip-width apart. Place your right foot on the glider. Bend your right knee slightly. Bending your knees, 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, arms out to the sides. Work your legs, buttocks, thighs and abs. Don’t slouch, don’t strain your lower back. Return to starting position. This is one repetition. Perform required number to each side.

4- Squat leg swing


Stand up straight, feet hip-width apart. Place your left foot on the glider. Bend your right knee slightly. Put your hands behind your head, exposing your chest. Without separating your left foot from the glider and the floor, take your left foot to the side and make a circle with it. At the same time lean your body to the right. Work your abs, buttocks and legs, keeping your balance. Return to the starting position. This is one repetition. Perform the required number to each side.

5- Body tilt lunge

Stand up straight, feet shoulder width apart. Put your hands behind your head and stretch upward with your head. Step right foot forward, bend knees to a right angle and lunge. At the same time, bend your body to the left, put your left hand down and try to touch the floor with it. Control the position of your lower back and neck. Work your abs, hips and legs. Then return to the starting position: first straighten the body, then step your right foot backwards. This is one repetition. Perform the required number to each side.

6- Lateral lunge with body rotation


Stand up straight, feet shoulder width apart. Place your right foot on the glider. Slip your right foot to the side, while at the same time twist your body to the right (don’t strain your lower back) and touch your left hand to your right foot. Then twist your body to the left and touch the left foot with your right hand. Then again twist your body to the right and touch your left hand to the right foot. Return to the starting position: straighten the body, bring the feet together. This is one repetition, perform the required number of these in each direction.

7- 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. Working your abs, hips and legs, smoothly raise your right leg above the floor, hold it for 1-2 seconds, lower it down and raise your left leg above the floor. This is one repetition, perform as many as you need.

Keep reading: 9 full-body workouts that tone arms, abs and glutes using only an exercise ball

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