You don’t need to do a wide variety of exercises to tone your butt and thighs. You can make your butt firmer and bigger with only 3 exercises.
The butt (glute) muscles are among the biggest muscle groups in the body. So, training them will burn lots of calories and increase full body strength.
Now, you can either add these exercises to a leg workout or do them separately. And remember to do as many repetitions as possible for each exercise.
Here we go – the only 3 bodyweight exercises you need to tone your butt and thighs.
Squats are one of the best exercises for strengthening the lower body. They mainly target the thighs and butt muscles.
However, most people don’t get the full benefits of this exercise because they don’t perform it properly. So make sure you learn proper form before you add it to your routine.
How to perform squats
Assume a stance wider than shoulder-width, then put hands out in front or place them behind your ears.
Now drop your butt as if you’re going to sit on a chair. Make sure the knees don’t go past the toes when you squat, and avoid rounding your back.
Squat as low as you can. If you’re flexible – lower yourself until the thighs rest on the calves. Then slowly rise until you’re upright and repeat.
Do 3 sets of maximum repetitions.
**Harder variation: Split squats
Split squats activate the butt muscles more than regular squats.
How to perform split squats
Place one foot on a platform (about your knee height) behind you. And keep the front foot straight.
Lower yourself by bending the front knee – go down until the rear knee almost touches the floor. Then rise until the front knee straightens and repeat.
Keep the upper body upright and make sure the front knee doesn’t go past the toes when you squat.
2. Glute bridges
– glute bridges tone the butt muscles, improve posture and reduce risk of lower back pain.
How to perform glute bridges
Lie flat on your back then bring the calves close to the thighs and place your hands on the floor.
Lift your hips off the floor as high as you can. Squeeze the butt muscles at the top for 2 seconds then slowly lower the butt to the floor and repeat.
**Harder variation: Single leg glute bridges
Once you can do 15-20 reps of the of the glute bridge, advance to the single leg glute bridges. This exercise activates the butt and thigh muscles more.
How to perform single leg bridges
Lie flat on your back with the knees bent and hands placed on the sides.
Lift one leg off the floor then thrust the butt off the floor while supporting body with one leg. Squeeze the glutes at the top for a few seconds. Then slowly lower the butt to the floor and repeat.
3. Shoulder-elevated hip thrusts
Hip thrusts are somewhat similar to glute bridges, but more challenging because they have a bigger range of motion.
How to perform shoulder-elevated hip thrusts
Place your shoulders on a sturdy chair or stability ball and then place hands on the head.
Rest the butt on the floor and bring the calves close to the thighs. Now thrust your hips off the floor and squeeze the glutes at the top for 3 seconds. Then slowly lower the butt until it almost touches the floor and repeat.
At the top position, the thighs and upper body should be aligned in a straight line.
Harder variation: Single leg hip thrust
This is one of the most challenging glute exercises. By the time you can perform 20 reps – your butt will be fully toned.
**How to perform single leg thrust
Place shoulders on a chair, place hands on the head. Lift one foot and keep it parallel to the floor.
Use the other foot to thrust the hips off the floor. Raise the hips until the thigh is in line with the upper body. Then slowly lower the butt until it almost touches the floor and repeat the movement.
Do the same number of reps for each leg.
Now, if you do these 3 exercises and the different variations consistently – you’ll quickly tone your butt and thigh muscles.
Source: Care2.com By: Brian Syuki