It is booty day, are you ready to feel the burn in your glutes? In today’s article, we present to you 5 exercises that specifically target the butt and thigh area. The beauty of this program is that you don’t have to go to the gym and it will only take 5 minutes of your time, all that in the comfort of your home.
After only a couple of weeks, you will notice the first results and you will be surprised by the progress. Remember to consume plenty of water while you are on this program as it is a vital part when working on your body and also your health.
Start standing with your feet together, hands clasped at your chest. Jump your feet out and simultaneously bend your knees so you land in a squat position. “Pretend there is a chair behind you and bend your knees as if you are about to sit in the chair.”
Keep the weight in your heels, and try to keep your knees from going beyond your toes. And don’t forget to keep your chest up! Push off, using your heels, and jump back to the starting position.
Starting position -standing with your weight on your left foot, keeping your hands together in front of you for balance. Bending your left knee, extend your right leg behind you,
Driving your right knee toward your chest, bring your hands to meet your knee, to complete one rep. Perform as many reps for 30 seconds on both sides.
Single-Leg Touch and Hop
Starting position – standing with your weight on your left foot and keeping back long, bend your left knee attempting to touch the floor with your right fingers.
Swinging your right leg and left arm forward to return to standing position, hop once the torso is upright. Landing with control, slowly lower your torso and bend your knee to touch the floor again.
Repeat for 30 seconds on both sides.
Keep your back and neck straight and look forward. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times. After you’re finished repeat the exercise on the opposite side.
You need to start the exercise by laying down your body on the ground and with the back towards the floor, your hands need to be placed on the floor so that you will maintain a stability. And then while you are bending one leg and lift the other leg off the floor, you need to press your heel into the floor so that you will be able to lift your pelvis off the ground.
Next, your body will reach a bridge position and you need to keep the same stiff and then while you are keeping your leg up, carefully lower your body to the floor, and return to the starting position.
Source: Train Hard Team