Do You Want More Toned Buttocks And Legs? Try These 5 Exercises

The gluteal muscles and legs are two areas of the body that require continuous work to stay strong and toned. Although their condition may vary from person to person, neglect often causes these muscles to weaken and their skin to become flabby.

The most annoying thing is that these areas of the body usually develop stretch marks, cellulite and other cosmetic problems. Therefore, it is important to start taking care of the gluteal muscles and legs. To do this, we can improve our living habits and do some exercises that focus on strengthening them.

Given that many people do not have enough time to go to the gym, we will share some physical activities with you that can be done at home.

Try them!

Squats for tight buttocks and legs

When it comes to toning the gluteal muscles and legs, squats are one of the most effective and easiest exercises to do.

These exercises focus on working the lower muscles : they increase in volume and strengthen their mass to prevent the muscle fibers from breaking.

Here’s how to do it

• Look for free space in your home, and then stand with your legs a shoulder width apart and with your knees slightly bent.
• Then, with your arms held out in front of you, lower yourself as if you are imitating the act of sitting down on a chair.

• Lower your buttocks as much as possible and hold for 3 seconds before returning to the starting position.
• Perform 10 to 15 repetitions and complete 3 sets.
• To increase the intensity, do them with a bar or dumbbell.

2. Hip extension

Hip extension is a very simple activity that, due to its physical demands, helps to improve the strength of the buttocks and legs. Doing them regularly reduces lethargy and significantly reduces cellulite.

Here’s how to do it

• Lie on your stomach on a bench or solid surface so that your hips are at the end and your feet are hanging down.
• Then lift both legs using the muscles in your buttocks and thighs.
• Your legs should be level with your hips, and you should be able to do small kicks in the air.

• Hold this position for 3 seconds and do 10 to 12 repetitions.
• Complete 3 or 4 sets.

3. Outcome

Outcome trains the quadriceps, hamstrings and glutes.

This strengthens the lower body, as it increases muscle mass and reduces loss of firmness and flexibility.

Here’s how to do it

• Stand in an open and quiet place with one leg in front and one behind.
• Keep your upper body straight and take a dumbbell in each hand.
• Bend the front leg and lower the knee to the hind leg, as if touching the ground.
• Be careful not to move the front knee to avoid injury or tearing.

• Return to the starting position and repeat the activity 12 to 15 times.
• Complete 3 or 4 sets with each leg.

4.

This activity is focused on training the buttocks, as it increases firmness and reduces common problems such as lethargy and cellulite.

Here’s how to do it

• Stand face down and use your legs and arms to support yourself.
• Then separate the knees to the width of the hips and place the elbows in a straight line with the shoulders.
• Tighten your abdomen and make sure your back is straight and aligned with the rest of your body.
• Then lift your left leg until your knee is at hip level.
• Bend it and tighten your buttocks for 3 or 5 seconds.

• Return to starting position and do 15 repetitions with each leg.

5. Hip lift exercise (bridge)

The bridge or horizontal hip lift is a good all-round exercise that, in addition to toning the gluteal muscles, strengthens the legs and abdomen.

Here’s how to do it

• Lie on a yoga mat with your knees bent and your feet flat on the floor.
• Place your hands on the sides of your body and then lift your pelvis toward the roof, tightening your buttocks and thighs.
• Hold for 3 seconds and return to the floor.
• Perform 10 to 15 repetitions and complete 3 or 4 sets.

As you can see, doing exercises to tone your buttocks and legs is very easy. Plus, you do not need much time or experience to do them!

Start doing these activities gradually and make them a part of your daily routine to achieve good results.