At a time when diets are flourishing, many people are joining a gym and doing cardio or weight training exercises to slim down their bodies.
To get the figure of their dreams, they know that sport is essential.
In addition to cardio, which burns calories and loses fat, weight training helps sculpt the body, giving you a flat stomach, toned abs, firm thighs and a shapely butt.
In this article, we reveal 7 very effective exercises to have toned thighs and bulging butt.
To eliminate saddlebags or cellulite and tone up flabby thighs and butt, there are some very suitable exercises. Willingness, courage and perseverance are the keys to achieving your diet and exercise goals.
Thanks to these three pillars, many people have achieved a surprising physical transformation. And if they did it, why not you?
To help you tone your butt and refine your thighs, here is a series of exercises to perform on one leg to intensify the effort and have a nice muscular butt.
- Dip on a bench
Dips are exercises designed primarily to build up the triceps, the muscles under your arms. But in this version of the dips, you don’t just work your arms, you also work your legs. To perform this exercise, start with your back to a bench or chair.
Place your hands on the edge and your arms should be bent at a 90° angle. Keep your legs straight and lift your buttocks off the floor. Then lift one leg off the floor and straighten your arms to come back up. Do 2 sets of 10 reps and then switch legs to do the same exercise with the other leg.
- Single leg squat
Squats are a great exercise to firm up the buttocks. They can be done with dumbbells, a barbell, weighted ankles or body weight.
If you want to build up your buttocks without gaining too much volume, it is best to do them without equipment. To perform the one-legged squat, stand with your arms extended forward. Then, slowly lower your buttocks backwards, leaning on your right leg.
Extend your left leg while contracting your abdominals to keep your balance. Return to the starting position and do the same movement with the other leg. Do 15 repetitions for each leg.
Be careful not to go too low or you will hurt yourself. This exercise requires a lot of flexibility and stretching. If you are not used to doing sports or if this movement seems too complicated, move on to the other exercise.
- Side Lunges
This exercise solicits the hamstrings as well as the adductors. Thus, it helps to slim the hips, strengthen the thighs and buttocks and effectively eliminate orange peel skin.
Start by standing with your back straight. Lower your buttocks by bending your right leg and bringing it as far to the right side as possible. Then push off the right leg to return to the starting position. Do the same with your left leg.
The scissors exercise works the muscles of the thighs, stomach and back. It helps to tone up the whole body and brings excellent results.
To perform this movement, start by lying on a gym mat with your legs straight and your arms at your sides. Lift your head off the floor to work your abs and raise your right leg, extended at a 45° angle.
Next, raise your left leg while lowering your right leg. Shuffle your feet while keeping both legs straight.
- Plank on ball
For this exercise, you will need a mat and a gym ball. Place the palms of your hands on the ball and assume a sheathing position by leaning on your forearms.
Raise your right leg as high as possible towards the back. You can bend your right knee for more intensity. Then bring your leg back to the floor. Do 30 reps for each leg.
- The invisible chair
The chair is a great exercise to get a flat stomach and streamlined legs. This exercise works the hamstrings as well as the quadriceps. Standing against a wall, assume a sitting position as if you had a chair under your buttocks. Thighs should be parallel to the floor and feet together.
Extend your right leg to intensify the effort and hold this position for one minute. Take a 30-second break and then switch legs. Do 4 sets for each leg to get results as quickly as possible.
- Alternating side abduction with elastic band
Targeting the small and medium buttocks, this exercise tones the thighs and eliminates the fatty deposits responsible for what are commonly known as love handles. On your gym mat, lie on your side and place an elastic band around your calves.
Stand on your right side and bend your right arm to support your head. Raise your left leg as high as you can to feel the tension from the rubber band and then lower your leg back down. Do 20 reps and then switch sides. For quick results, do 3 sets of 20 reps on each side.