5 Simple Exercises For Perfect Buttocks, Thighs and Legs

You want to shape the buttocks, thighs and legs, then do these five simple but very effective exercises.

Set 1: Lunges with jump-changing legs

Lunges-with-jump-changing-legs

How to do it:

-First, you need to lunge forward with your left leg. And then holding your back straight and keeping your right knee lower than the left one. Next, you need to jump up as high as you can, helping yourself with your arms and then you need to change your legs in the air, landing in a lunge position with your right leg. First, you need to begin with 10-12 reps, changing your leg each time before landing and then gradually increase the number of reps to 30.

Set 2: Jump crunches

Jump-crunches

How to do it:

-You need to bend your knees a little and draw your arms back and then you need to jump straight up, trying to lift your knees as high as you can. This is an exercise that requires more effort than the others and it’s difficult to do 30 jumps on your first attempt. That why it’s better to divide them into 3 sets of 10 reps with a one-minute rest in between.

Set 3: Leg raise on the side (for the outer thigh)

Leg-raise-on-the-side-for-the-outer-thigh

How to do it:

-To do this exercise first you need to lie on your right side and then you need to prop yourself on your hand and you need to put your left hand firmly on the floor in front of you. Next, you need to slowly raise and lower your right leg without sharp or high movements. And then you can repeat for your other leg and this is an exercise that is useful both for thighs and buttocks.

Set 4: Leg raise on the side (for the inner thigh)

Leg-raise-on-the-side-for-the-inner-thigh

How to do it:

-To do this exercise you need to lie on your right side and then prop yourself on your hand and next you need to bend your left leg. And then you need to put it firmly on the floor in front of you, keeping it still with your left hand. Then next you need to slowly raise and lower your right leg without sharp or high movements and then repeat this set for your other leg as well.

Set 5: Dumbbell Lunges

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How to do it:

-First, you need to keep your back straight with your hands along your sides and then while you are still keeping straight you need to do reverse lunges (step back) with your right leg, and then whit your left one. Next, you need to try making the lunge deep, bending your leg at a right angle and you can also use 17 fl. oz (0.5 L) bottles instead of dumbbells.

Source: Team Fitness Training

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