Having a well-sculpted Legs can boost your self-confidence. But walking or running isn’t always enough to make your buttocks even more shapely.
But by doing simple exercises that you can do at home, you can speed up the process.
- The bridge on a chair Grab a chair.
Sit on the floor with your feet firmly planted on the ground and hip-width apart. Your back should be against the chair.
Put your hands behind your head. Your back should be touching the chair at the level of your bra to give you a guideline. You are now in the starting position.
Raise your hips and press your back against the seat of the chair.
Now slowly lower your hips. When you hit the floor, come right back up, and repeat the movements.
Do three sets of twelve repetitions.
- One-legged sitting squat
Sit on the edge of the chair seat and extend your right leg in front of you.
Your hands should be in front of you, crossed or arms outstretched. Start by standing up, supporting yourself on your left foot. Do not lower your right foot.
Pause once you reach a standing position.
Now bring your hips back and sit down.
Do three sets of 12 reps.
- Dumbbell floor squats
Kneel with your feet together.
Pick up a dumbbell and hold it in front of your chest. Start with a two-kilogram dumbbell. You can gradually increase the weight once the exercise becomes easier for you. This is your starting position.
Start with a squat, with your buttocks back. Your buttocks should touch your heels, but not rest completely on them.
Return to the starting position.
Do three sets of 12 reps.
- Leg raises touching the ground
Stand close to the back of a chair. Put one hand on the top of the backrest. Bend your right knee slightly, putting your body weight on that leg. Your shoulders should go forward.
Lift your left leg back. Bring your left hand toward your right foot.
Apply pressure to your right heel to move backwards. Keep your body weight in your right leg.
Do three sets of 12 reps for each leg.
- Reverse hyperextension with chair
Lie down on a chair or table. Your torso should be stretched out on the rack and your legs should be in the air. Now grab the legs or edges of the furniture with your hands.
Breathe in and lift your legs as high as possible. The edges of the chair should not get in your way or hurt you. Stay in this position for a few seconds.
Then exhale and return to the starting position.
Do three sets of 10 to 15 reps.
- Clam Exercise
Lie on your left side. Your legs should be bent and your feet together. Your left hand should be supporting your head and your right hand should be in front of you, to support you if you lose your balance.
Your chest and knees should be slightly forward.
Raise your feet, but do not separate them. Spread and tighten your knees.
Do three sets of 15 reps and then switch sides.
- Butterfly Bridge Exercise
Lie on your back. Your soles should be together and your knees should be apart, as if you were in a butterfly position.
Contract your glutes and lift your hips. Now slowly bring them back to the floor. You should feel your muscles contract.
Do three sets of 10 to 15 reps.
Pay attention to your foot position: don’t use your ankles or the balls of your feet to raise your hips.
Do you prefer to work out at home or at the gym? How often do you work out to stay in shape?
Feel free to share your experience in the comments! What do you think about this Workout!
