THE BEST ROUTINE TO TONE YOUR GLUTES AND THIGHS

Are you tired of feeling self-conscious about your glutes and thighs? Do you want to tone and sculpt these areas to feel more confident and strong? Look no further! In this article, we will explore the best routine to help you achieve toned glutes and thighs.

Before we dive into the exercises, it’s important to understand that spot reduction is not possible. To tone your glutes and thighs, you need to focus on overall body fat reduction through a combination of cardiovascular exercise, strength training, and a healthy diet.

However, targeted exercises can help you build muscle and shape these areas.

Squat

• Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
• Extend your hands in front of you to help maintain balance and put your fingers together.
• Start by sitting down and then stand up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
• Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
• Repeat it 15 times.

Glute bridge

• Lie on your back on the floor.
• Keep your hands at your sides and knees bent, with your feet shoulder-width apart and flat on the floor.
• As you exhale, gently lift your hips off the floor, keeping your back straight.
• Keep your hips raised for a few seconds.
• Inhaling, slowly lower your hips to the floor.
• Note: Try lifting one leg up for a more intense workout.
• Repeat this for 60 seconds.

Lateral leg raises

• Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
• Lift your left leg up as high as you can, keeping your leg straight. Hold it for 1 second at the top.
• Slowly lower your leg.
• When you do the repetitions, change legs and repeat the same thing.
• Do this for 10 times with each leg.

Squat keeping the pulse

• Stand with your feet hip-width apart. Start by pushing your hips down so that all your body weight goes into your heels. Squat until you reach a 90-degree angle, just like you do your normal squat.
• Stand back up, pressing into your heels, but remember not to stand completely upright.
• Make small up and down movements as if you were pulsing to feel the burning.
• Repeat and perform at least 2 sets of 20 repetitions.

Side lunges

• Stand with your feet and knees together.
• If it’s comfortable, hold a pair of dumbbells.
• Take a big step with your right foot to the right side.
• Slowly lunge toward the floor, not letting your right knee extend past your toes and keeping your left leg relatively straight.
• Now, push off with your right foot to return to the standing position.
• Repeat the same process with the other side.
• Do this with both legs and perform three sets on each side.