8 Exercises To Tighten Your Butt And Legs (One-Week Plan)
If you want to tone and tighten the buttocks and legs to make them look more appealing, the following exercises will be very useful to you, but it is also important to know that in order to achieve the desired results it is necessary to make certain changes in the way of living, such as following a healthy diet plan, getting rid of all unhealthy habits, and moving more.
These are the 8 best exercises for tightening your legs and buttocks, all you have to do is to perform each of them for 15-20 reps in 3-4 sets and so they will engage all the muscles in the glutes and thus help you tighten your buttocks and get an attractive backside.
1. SIDE LUNGE
To do this exercise first you need to remain with the feet together and hold dumbbells in the hands and at that point, you need to step the correct foot askew out to the side, changing the weight to the correct leg, and keep the other leg straight. Next, you need to press through the foot sole area and then to stand up. And then you need to restore the correct leg to the underlying position and rehash and switch legs.
2. SPLIT SQUAT
For this exercise first, you should start 2 feet away from a chair or bench. And then you need with all the weight in the right foot to reach the other foot behind you and then place it on the chair. And next with the weight still on the front foot you need to lower into a lunge position and then press through the front heel to straighten the leg to standing, and switch legs.
3. SINGLE LEG DEADLIFT
You need to be in this standing position and that is with the feet together and dumbbells in the hands you need to move the weight into the correct foot and then with the back straight, pivot at the hips. And then you need to bring the left leg up so as to position the middle parallel to the floor. Next, you need to press through the foot rear area, connect with the hamstring, and then rectify move down to standing. Then you need to switch legs.
4. RESISTANCE BAND GLUTE KICKBACK
First, you need to start onto all fours and then hold on the handles of a resistance band and wrap it under the arch of the right foot. Then you need to shift the weight to the left a bit and then press the right leg back to become parallel to the floor. After that, all you need is to switch legs and repeat.
5. STEP UPS
You need to begin around six to twelve inches far from a seat. Then place the correct foot on it and squeezing through the foot sole area you need to step onto it and rectify the leg. And at that point, you need to bring down the other foot to the floor and then switch sides and rehash.
6. SINGLE LEG GLUTE BRIDGE
To do this exercise first you need to lye on the back, with the feet flat on the ground. Then you need parallel and hip-distance to be apart and next, you need to stretch the left leg up to the ceiling. And next, you need to press the heel with the right leg in order to lift the hips up and then you need to lower the hips back down and repeat.
7. RESISTANCE BAND HYDRANTS
To start this exercise you need to either snatch an activity band circle or tie a protection band into a circle and then you need to organize an activity band circle on the thighs, simply over the knees. And begin onto every one of the fours on the tangle and then you need to move the body weight into the left side. Next, with the assistance of the abductors (external thigh muscles) raise the correct knee a couple of crawls off the ground and out to the side and then you need to rehash and switch sides.
8. STABILITY BALL HAMSTRING CURL
First you need to let down to the tangle and then to lay on the back, with the feet on a strength ball, and extend the legs. Next you need to lift the hips into a board position and delve the rear areas into the ball and then move it towards the glutes. And next you need to raise the hips higher and they ought to be lined up with the knees and the shoulders.
Source: Healthy Fitness Club