Hi ladies, this article is dedicated to you, to start preparing yourselves for summer, to have toned legs and a firm and round butt.
The legs and buttocks are the points of interest when you go to the beach, wear shorts or steamy summer skirts. If sometimes, with very inspired dress choices and style tricks you can correct the small imperfections of the abs, in the case of the legs, things are completely different.
There is no bathing suit to mask the lack of muscle tone of the thighs and a not exactly aesthetic form of the butt. The good news is that there are physical exercises that help you shape your thighs as you wish, with very good results.
For the best results, it is recommended to have an action plan of at least 2 months. Do not expect miracle results in 2 weeks. It’s unrealistic and you will be discouraged.
The exercises below help you model your legs muscles and have the benefit of being extremely effective. They are the most effective exercises to improve the butt, thighs, and hips.
This routine will maximize fat loss by combining heart-pumping exercises with muscle-sculpting moves that will leave you with beautifully defined legs and glutes.
I present you below a very efficient circuit type training, consisting of 2 circuits of 4 exercises each, executed for 30 seconds, with a 10-second break between each exercise, and 20 seconds between each circuit. Repeat each circuit 2x.
• 2 Circuits
• 8 Exercises (Repeated 2x)
• 30 seconds of exercise
• 10 seconds rest
• 20 seconds rest between circuits
CIRCUIT 1
1) Single-Leg Glute Bridge – 30 sec/ Leg
2) Inner Thigh Circles – 3- SEC / Leg
3) Outer Thigh Leg Lift – 30 sec / Leg
4) Single-Leg Raise – 30 sec/ Leg
20 Seconds Rest, repeat 1 more time
CIRCUIT 2
5) Single-Leg Squat + Lateral Lunge 30 sec /Leg
6) Curtsy Lunges – 30 sec /Leg
7) Sumo Squat + 3 x Balance – 30 sec
8) Squat Jump – 30-sec
20 Seconds Rest, repeat 1 more time
CIRCUIT 1
1) Single-Leg Glute Bridge – 30 sec / Leg
Picture Source: Men’s Journal
The single-leg bridge exercise is a great way to isolate and strengthen the gluteus (butt muscles) and hamstrings (back of the upper leg). If you do this exercise correctly, you will also find that it is a very powerful core strengthening technique.
How to do it:
• Start off laying on the floor with your feet flat on the ground and knees bent.
• Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated.
• Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds.
• Return to the starting position and repeat
• Repeat with the other leg.
Tips:
• Have Full Hip Extension
• Don’t swing the non-working leg
2) Inner-Thigh Circles – 30 sec / Leg
Picture Source: Shape Magazine
The inner thighs are a notoriously tricky area of the body to shape. Performing exercises that directly tighten, tone, and build the inner thigh muscles can give you the slim legs that you desire.
How to do it:
• Lie on the right side, supporting head with the bottom arm bent.
• Bend top leg and place foot firmly on the mat in front of the bottom leg, holding on to ankle for support.
• Point bottom foot and lift the leg high.
• In a swooping motion, trace a circle with the lifted leg (lift each time to initiate the circle and target the inner thigh more).
• Keep abs pulled in tight and torso stable.
3) Outer Thigh Leg Lift – 30 sec /Leg
Picture Source: PopSugar
The outer thighs are anatomically known as hip abductors, the purpose of which is to move your leg out to the side of your body. A strong outer thigh will raise your leg to the height of, or higher than your hip, which can be helpful for gymnastics, dancing.
How to do it:
• Lie on your right side with your legs straight. Stack your hips, knees, and ankles with your feet in a relaxed position. Keep your neck in line with your spine.
• Bend your right elbow and rest your head on your right arm. Place your left hand on your left hip.
• Exhale and raise your straight left leg. Lift your leg as high as possible, while keeping your hips stacked. If your left hip rolls forward or backward, you have lifted too high.
• Inhale and lower your leg to the starting position. Complete 30 seconds outer thigh lifts with your left leg before you turn onto your left side, then complete the same amount of time with your right leg.
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4) Single-Leg Raise – 30 sec /Leg
Picture Source: Rehab my Patient
Increase the strength in your hips, glutes, and abs with this move, the single-leg raise.
How to do it:
• Lie on your back on the floor with legs stretched straight.
• Raise one leg as high as you can, keeping it straight throughout.
• Return it to the floor in a controlled manner.
• Relax and repeat the move.
20 SEC REST, REPEAT 1 MORE TIME
CIRCUIT 2
5) Single-Leg Squat + Lateral Lunge – 30 sec /Leg
Picture Source: PopSugar
This exercise can be quite challenging
How to do it:
• Start by standing on your right foot. Lift your left leg out and hold it out straight and slightly in front of your torso. You could also just bend your knee and keep your left leg elevated to start. Your arms can be by your side or out in front of you for balance.
• Keep your core engaged and your torso up throughout the movement. Start to push your hips back as you lower into a squat position. Aim to get low enough that your hips are parallel to the ground.
• Squeeze your glutes as you push into the right foot to stand back up.
• Then bring your left leg to your left and perform a lateral lunge
• Perform for 30 seconds, then change the legs
6) Curtsy Lunges – 30 sec /Leg
Picture Source: OpenFit
The Curtsy Lunge is a great exercise to stabilize your hips. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsey for additional glute strengthening.
Targets: quadriceps, adductors, glutes, hamstrings, and calves.
How to do it:
• Stand with your feet hip-distance apart and let your arms fall at your sides.
• Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart
• Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
• Slowly return to the standing curtsy position.
• Repeat the lunge on the other side.
7) Sumo Squat + 3 x Balance – 30 sec
Picture Source: PopSugar
The Sumo Squat involves a variation on foot placement that helps target your leg muscles in different ways. In a sumo squat, for example, you incorporate a bit more inner thigh than in traditional squats. This can be a nice variation to add to your routine if you need a new challenge.
How to do it:
• Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.
• Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted, and back straight.
• Only go down as low as you can without compromising your flexibility, and on this point balance for 3 times.
• Push back to start without locking the knees.
8) Squat Jump – 30 sec
Picture Source: Oxygen Magazine
We know squats work wonders. Challenging all the muscles of the lower body and core, a set of squats will build strength, lift your fitness, and help maximize fat burn. We also know that when you add weight and/or a jump to your squat routine the challenge goes up a notch and you’re quickly gasping for air.
How to do it:
• Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out, hands in front of your chest.
• Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
• Jump as high as you can, swinging your arms down by your sides for momentum. Keep your back straight and chest lifted.
• Land with soft knees for 1 rep.
20 sec rest, repeat 1 more time
Last Thoughts:
Taking a few minutes 2-3 times a week to execute a careful, targeted routine for your thighs and butt can help you shape your body and your mind, and it may make you feel better, too.
I hope that you’ll consider these 2 circuits for your next home workout routine. You won’t need any heavy weights, just your body and some free time. Your wallet will also thank you because no equipment is not required!
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