Summer is just around the corner...
Sexy buttocks and toned thighs are a necessary and sufficient condition to feel your best even in the most revealing bikini.
And you don’t have to go to an expensive gym, because you can work on yourself at home.
All you need is 20 minutes a day and an irresistible desire to be better.
If over the winter they have somewhat lost their decent appearance, then below is a set of exercises that will help tighten the muscles of the thighs, buttocks and legs.
So, let's begin!
First of all, you need to warm up. This is a fundamental point for both the safety of training and its effectiveness.
Perform alternating knee raises, shin curls, shallow squats and bends - all for 2-2.5 minutes.
As a result, your breathing should become a little faster, a feeling of warmth throughout your body, as well as an irresistible desire to move mountains.
Finish the warm-up with a small stretch of the back, gluteal muscles, front and back of the thighs - 10 seconds each.
♦ Exercise No. 1. Tilts
Stand straight with your feet slightly wider than shoulder-width apart.
Now lean down, not forgetting about your posture.
Bend over until your torso is parallel to the floor. At the same time, do not forget to slightly bend your knees. Then return to the starting position. Do 4 sets of 10 reps.
Advice: Always focus on the fact that you are not pulling your body up using your back muscles. This is not only wrong, but also dangerous. The back muscles keep the body in a straight position, and the gluteal muscles lift it.
♦ Exercise No. 2. Squat
Place your feet shoulder-width apart or slightly wider.
As you inhale, begin to squat, moving your butt back, as if you were trying to sit on an invisible chair. Squat until your thighs are parallel to the floor or slightly lower.
As you exhale, return to the starting position. It is advisable to perform 4-5 approaches 10-12 times.
Advice: Squat as deeply as possible (the lower you go, the more your buttock muscles will work). Make sure your back remains straight and your knees do not protrude beyond your toes.
♦ Exercise No. 3. Jump squats
Place your feet shoulder-width apart and straighten your back.
The squat is done while inhaling. Lower yourself until parallel with the floor. You can go a little lower, the main thing is to watch your feelings.
As you exhale, you need to make a powerful jump up, pushing off with your full feet. Try to jump as high as possible, your hips should “spring” as much as possible.
Once your feet have fully touched the floor, squat down again. Repeat squat jumps 4 sets of 12 times.
Advice: It is especially important to control your landing: try to plant both feet on the floor at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back into another squat.
♦ Exercise No. 4. Bulgarian squat
Stand with your back to a chair (armchair, sofa).
Place one leg on the chair and take a step forward with the other. Keeping your back straight, squat down until your thigh is parallel to the floor. The working leg is the center of gravity and bends 90 degrees, the non-working leg is relaxed. We also transfer the load to the heel.
Return to the starting position. Do 4-5 sets of 10-12 repetitions on each leg.
Tip: It's important to take a big step in this exercise to take the pressure off the front of your thighs and onto your butt. The knee should not go beyond the line of the toes during a squat.
♦ Exercise No. 5. Plie squats
Place your feet wider than your shoulders and turn your toes at a 45-degree angle.
Keeping your back straight, slowly squat down, and then just as slowly return to your original position. In addition to the buttocks, this exercise trains the internal thigh muscles, which are very weak in most girls.
Perform 4-5 sets with 10-12 repetitions.
Advice: Make sure that your knees do not protrude beyond your toes and are directed along the line of your feet, and your back remains straight. And don’t forget: to pump up your buttocks, you need to squat as deeply as possible.
Exercise No. 6. Lunges
Stand straight, place your feet slightly narrower than shoulder width.
Step forward and squat until your thigh is parallel to the floor. At the same time, the shoulders are straightened and the arms are lowered. Performed in steps along the room, using both legs. The working leg (the one in front) is the center of gravity and bends 90 degrees.
Stand up, pushing through your heel and bringing your back leg forward (now this is the working leg).
Perform 4-5 sets of 20 such steps.
Advice: Make sure your back remains straight and does not lean forward. This exercise involves not only the muscles of the buttocks, but also the front surface of the thigh.
♦ Exercise No. 7. Swing back on the floor
Advice: While performing this exercise, pause at the top point, trying to contract the muscles as much as possible.
♦ Exercise No. 8. Shoulder bridge
Advice: As you rise, pause at the top point, trying to squeeze your buttocks as much as possible.
♦ Exercise No. 9. Burpee
Starting position: standing, arms along the body. Perform a full squat, placing your center of gravity on your toes.
Take a lying position, and then return to a full squat and jump to the starting position.
Perform 3-4 approaches for the maximum number of repetitions.
Advice: In order to achieve the best result, perform the exercise as quickly as possible (without pauses) and correctly. An important aspect: control your well-being. If your heart starts to “jump out”, you feel nausea or other unpleasant symptoms, you should stop doing the exercise.
At the end of your workout, be sure to stretch all the muscles you worked, as well as your back and neck. It is better to hold each pose for up to 20 seconds, while restoring your breathing and relaxing. This will only take about three minutes, but will help maintain muscle flexibility and elasticity after exercise, and will also speed up the elimination of lactic acid.
Good luck!
A slim and athletic figure is the dream of almost every girl. And you don’t have to go to an expensive gym, because you can work on yourself at home. All you need is 20 minutes a day and an irresistible desire to be better.
We have put together a set of exercises for you that will help tighten the muscles of your thighs, buttocks and legs. So, let's begin!
Exercise No. 1. Tilts
- Stand straight with your feet slightly wider than shoulder-width apart.
- Now lean down, not forgetting about your posture.
- Bend over until your torso is parallel to the floor. At the same time, do not forget to slightly bend your knees. Then return to the starting position. Do 4 sets of 10 reps.
Advice: Always focus on the fact that you are not pulling your body up using your back muscles. This is not only wrong, but also dangerous. The back muscles keep the body in a straight position, and the gluteal muscles lift it.
Exercise No. 2. Squat
- Place your feet shoulder-width apart or slightly wider.
- As you inhale, begin to squat, moving your butt back, as if you were trying to sit on an invisible chair. Squat until your thighs are parallel to the floor or slightly lower.
- As you exhale, return to the starting position. It is advisable to perform 4-5 approaches 10-12 times.
Advice: Squat as deeply as possible (the lower you go, the more your buttock muscles will work). Make sure your back remains straight and your knees do not protrude beyond your toes.
Exercise No. 3. Jump squats
- Place your feet shoulder-width apart and straighten your back.
- The squat is done while inhaling. Lower yourself until parallel with the floor. You can go a little lower, the main thing is to watch your feelings.
- As you exhale, you need to make a powerful jump up, pushing off with your full feet. Try to jump as high as possible, your hips should “spring” as much as possible.
- Once your feet have fully touched the floor, squat down again. Repeat squat jumps 4 sets of 12 times.
Advice: It is especially important to control your landing: try to plant both feet on the floor at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back into another squat.
Exercise No. 4. Bulgarian squat
- Stand with your back to a chair (armchair, sofa).
- Place one leg on the chair and take a step forward with the other. Keeping your back straight, squat down until your thigh is parallel to the floor. The working leg is the center of gravity and bends 90 degrees, the non-working leg is relaxed. We also transfer the load to the heel.
- Return to the starting position. Do 4-5 sets of 10-12 reps on each leg.
Advice: It's important to take a big step in this exercise to take the pressure off the front of your thighs and onto your glutes. The knee should not go beyond the line of the toes during a squat.
Exercise No. 5. Plie squats
- Place your feet wider than your shoulders and turn your toes at a 45-degree angle.
- Keeping your back straight, slowly squat down, and then just as slowly return to your original position. In addition to the buttocks, this exercise trains the internal thigh muscles, which are very weak in most girls.
- Perform 4-5 sets of 10-12 repetitions.
Advice: Make sure that your knees do not protrude beyond your toes and are directed along the line of your feet, and your back remains straight. And don’t forget: to pump up your buttocks, you need to squat as deeply as possible.
Exercise No. 6. Lunges
- Stand straight, place your feet slightly narrower than shoulder width.
- Step forward and squat until your thigh is parallel to the floor. At the same time, the shoulders are straightened and the arms are lowered. Performed in steps along the room, using both legs. The working leg (the one in front) is the center of gravity and bends 90 degrees.
- Stand up, pushing through your heel and bringing your back leg forward (now this is the working leg).
- Perform 4-5 sets of 20 of these steps.
Advice: Make sure your back remains straight and does not lean forward. This exercise involves not only the muscles of the buttocks, but also the front surface of the thigh.
Exercise No. 7. Swing back on the floor
- While kneeling, place your palms on the floor.
- Bend your leg and lift it up as much as possible, return to the original position. Use weights as additional load. So 4-5 sets of 30-40 repetitions.
Advice: While performing this exercise, pause at the top point, trying to contract the muscles as much as possible.
Exercise No. 8. Gluteal bridge
- Lying on the floor, bend your legs and place them shoulder-width apart.
- In this position, raise and lower your pelvis. To complicate the exercise, you can stretch one leg or put something heavy on your hips. Perform the exercise 4-5 sets of 25-30 repetitions.
Advice: As you rise, pause at the top point, trying to squeeze your buttocks as much as possible.
Exercise No. 9. Burpee
- Starting position: standing, arms along the body. Perform a full squat, placing your center of gravity on your toes.
- Take a lying position, and then return to a full squat and jump to the starting position.
- Perform 3-4 approaches for the maximum number of repetitions.
Advice: In order to achieve the best result, perform the exercise as quickly as possible (without pauses) and correctly. An important aspect: control your well-being. If your heart begins to “jump out”, you feel nausea or other unpleasant symptoms, you should stop doing the exercise.
Striving for physical perfection, a person is ready to subject himself to torture with grueling loads and a strict diet. Dissatisfied with the shape of certain parts of the body, men and women spend hours in the gym, trying to reduce or increase the volume of their arms, hips, and legs.
Legs of a modern lady
If men are mainly concerned with building muscle, then women flock to fitness rooms with the decisive intention of correcting the figure given by nature: giving it more attractive curves and roundness, “sculpting” beautiful legs. As for the legs, their shape is even much more exciting for the weaker sex than the waist or chest. After all, women with beautiful legs catch the eye of men who cannot resist the graceful calves and thin ankles of modern ladies.
Fitness offers to compete with nature
However, the modern girl no longer laments about her appearance. She knows that everything can be fixed, including beautiful legs. Fitness programs offer all kinds of exercises to correct any part of the body. If the hips are too massive, they can be reduced in girth and tightened; if the calf muscles are too thin, then special exercises will help increase their volume; if the hips and legs are not slender enough, then it is quite possible to correct this.
Owners of imperfect forms, in their opinion, can ask fitness instructors how realistic it is to change what is given by nature and through their own efforts create beautiful and healthy legs forever. There is only one answer: a person can change himself if he wants to. If the goal is to create perfect body shapes, then it’s worth working on.
Making beautiful legs at home
What could be the reason for a woman's dissatisfaction? Legs that are too full or, on the contrary, thin, disproportionate hips, flabby calves, sagging muscles of the inner thigh, cellulite - these and other flaws can be easily eliminated, according to figure correction experts. There are exercises that will help you remove excess or increase what is missing, and give captivating curves to the lines of your hips and shins.
Instructors at fitness clubs know how to pump up beautiful legs and use photo and video materials. There are many sets of exercises to improve the shape of your legs. This diversity is explained by the fact that different muscle groups need to be trained. After all, a person as a whole has more than 600 muscles, and the legs consist of many dozens of muscles - large and smaller. Truly beautiful legs are obtained with balanced development of the muscles of the thigh, lower leg and, of course, the buttocks.
How to get perfect thighs
The thighs can be too thin or, conversely, become a depot for fat deposits. In both cases, strength exercises are needed to strengthen the thigh muscles. Women with massive thighs who are afraid of strength training, believing that this will further increase their volume, are making a big mistake. The stronger the muscles, the more calories they consume and the faster and more efficiently such unaesthetic fat deposits are consumed. Also, strong muscles make the thighs more toned, reduce breeches, and make them slimmer.
You don’t have to go to the gym; you can successfully “sculpt” beautiful legs at home. A set of exercises for the thighs involves loads on various muscle groups, including the quadriceps femoris, hamstrings, gluteal and calf muscles.
Sample exercises
Before you begin isolated exercises, you need to warm up your muscles aerobically for ten minutes and lightly stretch them. Then you can perform targeted exercises:
- slowly rise on tiptoes and lower on two legs; do the same while standing on one leg;
- squat in a wide plié, with your feet turned out, and lift them alternately onto your toes.
Stand straight, feet shoulder-width apart, do a squat, moving your pelvis back; as you exhale, straighten up and at the same time raise your right leg to the side, feel the tension in the lateral muscle; do 8 times and repeat with the other leg. In the future, increase the number of repetitions and approaches.
Lying on your side, legs extended, raise your upper leg 45 degrees, first slowly 8 times, then 8 times faster; in the third set, hold the leg in a raised position and perform 8 very fast movements with minimal amplitude. Repeat the same on the other side with the other leg.
Lying on your side, bend your knees in front of you at an angle of 90 degrees. Raise your top leg and lower it 8 times, slowly and quickly. Do the same with the leg straightened at the knee, but also at a right angle to the body.
These exercises need to be further complicated by increasing the load: press a dumbbell to your thigh, put a heavy bracelet on your ankle, or clasp your thighs or shins with an elastic band - this will increase muscle resistance and make it work more efficiently.
Training the inner thigh muscle
Very often, women do not think about this area, and yet a beautiful leg shape will not be achieved if you only train the thigh from the side. Experts recommend working out the antagonist muscles together, otherwise a visible imbalance will arise: one muscle will regularly contract, while the other will become increasingly flabby and sagging. The result is a distortion: on the outside there is a beautiful curve of a trained muscle, and on the inside there is an undertrained muscle.
When training your legs at home, you need to strictly monitor the technique of movements: it is not easy to make the thigh work from the inside, in order to feel the muscles in this area, their contraction and tension, you need to choose the right position of the body and legs.
Effective exercises for the inner thigh
Lie on your side, bend your upper leg at the knee and rest your foot on the floor. This exercise works the lower leg: straightening it and turning the foot 90 degrees to the shin and at the same time parallel to the floor, do the maximum possible leg lifts at a slow pace, and then at a faster pace. When making this movement, you need to make sure that the foot is turned as far as possible towards the floor, and does not lift the toe up. Only then can you feel how the desired inner thigh muscle tenses.
Lying on your side, bring your upper leg slightly forward, slightly bending your knee, and touch the floor. Leaning on it, you should raise your lower leg to the maximum possible height. You can make the exercise more difficult if you place your upper leg on top and thereby create a natural burden for the lower leg. Alternate movements at a slow and fast pace 8-16 times.
Note: any movements become habitual and therefore you should increase the load by using dumbbells, bracelets, tape, do an increasing number of repetitions and several approaches in each exercise.
How long does it take to pump up your legs?
This question is of great concern to women who need to get in shape for an upcoming party or who are planning a trip to a beach resort. For them, the question of how to “sculpt” beautiful legs in a week is not at all idle. You can be very skeptical about such statements, but it turns out that nothing is impossible, and your legs can indeed be brought into shape in a short period of time - a week, ten days or a month. Everything will depend on the initial data and goals.
Thus, the owner of naturally quite slender legs, but noticeably out of shape from insufficient physical activity: from sitting for a long time at a desk and moving exclusively in a car, can bring them into wonderful condition a week before a trip to the sea, so that she will not be ashamed to expose her legs. legs in public. To do this, she will have to do exercises every day on different leg muscles and include more complete protein in her diet.
However, if it is necessary to make a more radical correction of the legs, for example, to remove noticeable curvature, excess volume, fat deposits, then it will take a little more time and effort. So, to burn fat, you will need to include aerobic exercises in your workout: running, walking, cycling, swimming, dancing - these and similar movements activate all the large muscles of the body, forcing them to consume more oxygen, which contributes to overall weight loss, including the legs .
How to strengthen your gluteal muscles
Legs cannot be trained completely in isolation from other parts of the body. Thus, the buttocks are included in a set of universal exercises for the hips, so beautiful legs and buttocks are usually perceived as a single whole. You cannot have toned thighs with flabby buttocks. For a comprehensive leg workout, it is recommended to include the best butt tightening exercises:
Note: these exercises, like the others, are recommended to be done at different paces, vary the load, using weights: dumbbells, tourniquets, bands, bracelets.
Where to find time to study
Men will definitely appreciate harmoniously developed beautiful legs, expressing their admiration with one glance. There is no woman who would not want to feel appreciated for her efforts in male eyes. To do this, you need to overcome your laziness, throw aside all excuses and find time in your busy daily schedule to devote 20-30 minutes to yourself.
It is not necessary to go to the gym with experienced instructors; you can “sculpt” beautiful legs at home, using minutes of free time in front of the TV. You can watch an interesting program while lying on the living room carpet. You just need to take the right position and pump up your thigh muscles. At the same time, you can put a thick volume of some dictionary on your leg: it can completely replace a dumbbell.
Exercises for the calf muscle and quadriceps
You can watch a TV show while standing in a chair, and at the same time perform several useful exercises to strengthen the calf muscle:
Raising your knees in front of you at different paces while standing still or while walking up the stairs will tidy up your quadriceps.
Swinging your legs backwards trains your hamstrings. The movements can be performed from a standing position, holding the back of a chair, as well as leaning on your knees and elbows: extend one leg parallel to the floor and in this position bend it at the knee, trying to reach the gluteal muscle with the heel.
What to do if your legs are imperfect
A woman's legs should and can be beautiful, even if nature was not too generous. The poet also said that it is unlikely to find at least three pairs of perfect legs in Russia. He may have been right at the beginning of the 19th century, but a woman of the 21st century can argue with nature by making her own amendments. Trained strong and elastic muscles will create an ideal corset for the waist, graceful curves of the hips and buttocks, and slender calves.
If your legs are far from perfect, you can make them attractive by devoting just a few hours a week to training. If you add to this a balanced diet with enough protein, you can soon be proud of winning the competition with nature.
Regardless of the time of year, girls always want to have beautiful and attractive legs. These ten exercises can significantly transform your thighs and legs and you will look simply stunning in short shorts.
1. Swing your legs
To keep your leg muscles toned, try doing this exercise at home. Place a chair in front of you, if you are just starting out, then with the seat facing you, and for advanced level, with the back. Stand up straight and swing your leg in an arc over the chair seat, returning to the starting position. Perform 30 repetitions on each leg, you can later increase to 60 repetitions. High repetition exercises will work to burn fat in the thigh area.
2. Exercise climbers
This exercise works many muscles at once, but the quadriceps work especially well. Take an emphasis lying on your hands and on straight legs, pull one knee to your chest, and then, while jumping, begin to alternately pull your legs to your chest. Start doing this exercise for 20-30 seconds and work up to 1 minute.
3. Plie exercise
The plie exercise will help you tighten your inner thighs. Stand straight, feet wider than shoulders, toes turned outward, keeping your back straight, begin to squat, do not lift your legs, perform the exercise slowly. Return to the starting position. Repeat this exercise for 15 to 20 repetitions, three to four sets, if you find it easy to do, use dumbbells or a water bottle as weight.
4. Lunges
Lunges are a good exercise for the muscles of the buttocks and quadriceps. There are many options for performing this exercise, but this is the simplest. Stand straight, hands on your waist, take a step forward and squat until your thigh is parallel to the floor, now jump and change legs and squat. Perform this exercise for 20-30 seconds and work up to one minute.
5. Plank
Most people don't think of the plank as a hip exercise, but it's great for working the hip flexors and inner thigh muscles. Perform this exercise first in a beginner position, and then you can move on to advanced poses.
6. Squats
Squats are a fantastic exercise for your thighs and butt! Stand straight, feet hip-width apart, toes pointing straight. Squat as deep as possible, knees pointing toward your chest, back straight, hold at the bottom and slowly rise up.
7. Leg raises
Lie on the floor, place your hands under your buttocks and lift your legs straight off the floor at an angle of 45 degrees, then lower down slightly and hold this position for 30 seconds to one minute.
These exercises can be done at home and you don’t need much time, just 20 minutes a day and you will get the desired result.