5 Toned Buttocks And Legs Exercises

To have toned buttocks and legs, it is necessary to make a constant effort. Although the situation differs from person to person, negligence is often the cause of weak muscles and sagging skin.

The most annoying is the fact that stretch marks, cellulite and other aesthetic problems usually appear on the buttocks and legs. That is why it is essential to take care of these areas of your body by improving your lifestyle and practicing exercises that strengthen them.

Given that many people do not have time to get to the gym, we present below some physical activities that can be practiced at home.

Try them too!

1. Knee bends are ideal for toned buttocks and legs

If you want to have toned buttocks and legs, knee flexion is among the most effective and simple exercises you can use. This exercise focuses on the lower muscles: it increases their volume and strengthens them, preventing the rupture of muscle fibers.

Instructions

• Look for free space in the house, then sit up straight, with your legs apart at shoulder level and your knees slightly bent. 
• With your hands outstretched in front, sit down, as if you want to sit on a chair.
• Lower your buttocks as hard as you can and stay in this position for 3 seconds, then return to the original position.
• Perform 3 sets of 10-15 reps each.
• To increase the intensity of the exercise, you can hold dumbbells or a dumbbell in your hands.

2. Hip extensions

Hip extension is a simple but demanding activity that helps strengthen the buttocks and legs. Regular practice of this exercise combats sagging skin and significantly reduces cellulite.

Instructions

• Lie on your stomach on a bench or other hard surface so that your hips and legs hang back.
• Raise both legs, using the muscles of the buttocks and thighs.
• Your legs should be at your hips and you should be able to hit them lightly in the air.
• Hold this position for 3 seconds and perform 10 to 12 repetitions. 
• Performs 3 or 4 complete sets.

3. Castings

Fenders train the quadriceps, knee tendons and gluteal muscles. These exercises strengthen the lower body, developing muscle mass and preventing loss of firmness and flexibility.

Instructions

• Look for a clean and quiet space and stand up straight, with one foot in front and one in the back.
• Hold your torso straight and take a dumbbell in each hand.
• Bend the front leg and lower the knee of the back leg, as if you want to touch the ground.
• Be careful not to move your front knee to prevent injury.
• Return to starting position and repeat the exercise 12-15 times.
• Perform 3-4 sets with each leg.

4. Pressure on the buttocks

This activity focuses on the buttocks, increasing their firmness and eliminating common problems such as sagging skin and cellulite.

Instructions

• Sit face down and lean on your hands and feet.
• Spread your knees at your hips and place your elbows in a straight line with your shoulders.
• Tighten your abdominal muscles and keep your back straight and aligned with the rest of your body.

• Then raise your left leg until your knee reaches your hip.
• Bend it and tighten the buttocks for 3-5 seconds. 
• Return to starting position and perform 15 reps with each leg.

5. The bridge

The bridge is the ideal choice if you want toned buttocks and legs. In addition, this exercise helps to strengthen the abdominal muscles.

Instructions

• Lie on a yoga mat with your knees bent and your feet on the floor.
• Hold your hands to the side and lift your pelvis toward the ceiling, tightening your buttocks and thighs.
• Hold the position for 3 seconds, then return to the original position.
• Perform 3 – 4 sets of 10 – 15 exercises each.

As you can see, it is very easy to do exercises for toned buttocks and legs at home. In addition, you do not need much time or special experience to execute them!

Start practicing these activities gradually and include them in your daily routine for best results.