5 SIMPLE EXERCISES FOR PERFECT BUTTOCKS, THIGHS, AND LEGS

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See if this sounds familiar: The hardest part of your body to tone is your lower half. Sometimes it feels like it’s a daily struggle to fit into your jeans! But instead of hating your big thighs and big butt, you learn to recogniz them as they are- your body’s “first responders”. As soon as you start eating junky foods or go too long without being active, those beloved thunder thighs are definitely going to let you know!

At the same time, you want to learn how to build muscle definition in your thighs and glutes so that when any unhealthy weight dropped off, your legs are left looking toned and smooth. Thankfully, this is actually pretty easy to learn!

You can use these fantastic at home- thigh and butt-sculpting exercises that help to strengthen your body, burn fat, and give you a nicely toned shape! We recommend starting with just one set of each one. Once you’re comfortable, you can do 2 sets (ie. do them all over again!) and so on. A lot of women are all about the thigh gap these days, and this will definitely get you on the right track.

Thigh Exercises

Side Lunge

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Stand with your legs shoulder-width apart. Step to the right and lower your weight over your bent leg. Slowly return to upright (don’t rush it! If you’re shaking, it’s working) and then place your foot back to starting position. Try 10 reps per side to start.


Butt Lift With Medicine Ball

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Lie on your back with your knees bent, feet on the floor. Squeeze a medicine ball between your knees (When I first started, I couldn’t manage using the ball, but eventually I worked my way up to a 5lb and then a 10lb one! You can do it!). Raise your butt so that you’re making a straight line from your knees all the way to your shoulders. Keep your neck relaxed, don’t strain. Hold for 30 seconds to start, then lower back down.

Inner Thigh Leg Lift

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Lie on your side. Bend your top leg over the bottom one and rest your knee on the ground in front of you. Raise the straight leg several inches and lower it again- don’t let it touch the ground! Start with 10 reps per side.


Butt Sculpting Exercises

But what’s a pair of toned thighs without a well-sculpted butt to go with them? These exercises are simple, but the perfect way to tone up that major muscle group.

1. Glute Bridges

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This simple stretch targets your glutes, lower back and your hamstrings all at the same time. Start by lying flat on your back with your knees bent and your arms at your side. Then slowly squeeze your glutes and lift your hips to the ceiling. Try to imagine a straight line going from your knees to your shoulders. Keep your head and neck relaxed to avoid strain. After 2-3 seconds, slowly lower your hips back down to the ground.

For a more difficult variation, follow the same instructions, but one leg at a time. Keep your left leg straight as your use your right leg as a base while you push your hips up, then switch sides.


2. Donkey Kick

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This exercises strengthens your glutes as well as your core. Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. In a controlled movement, stretch your right leg behind you until it is in line with your spine. Visualize a single straight line from head to toe. Slowly lower your leg back down and repeat on the other side.

For a more difficult variation, try this with a bent leg.
And that’s it! You’re well on your way to some killer legs! Tell us about your own fitness journey, we’d love to hear your story.

 

Source:cuisineandhealth.com

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