The 9 Most Efficient Exercises for a Firm Butt and Legs
Do you want to have toned, strong legs and buttocks? Pay attention to these exercises for a firm butt and legs!
Exercises for a Firm Butt and Legs
- To do this exercise, stand up straight with your feet shoulder-width apart.
- Bend down, taking care of your posture. Stop when your torso is parallel to the floor.
- Keep your legs slightly bent.
- Return to the original position.
- Do four sets of 10 repetitions.
To make this exercise even more effective, keep your back straight and lift your buttocks.
These are some of the best exercises for a firm butt and legs.
- Open your legs to shoulder width.
- As you breathe in, start to do the squat. To do this, lower your buttocks as if you were going to sit in a chair.
- When you breathe out, return to the initial position.
- It is recommended to do 4 or 5 sets of 10 to 12 repetitions.
- Try to do the squats as low as you can to make your muscles work more.
- Keep your back straight and try to ensure that your knees don’t go further forwards than the tips of your toes.
Do you like these exercises for a firm butt and legs? Read: Four Recommendations to Do Squats Correctly
3. Squats with a jump
- To do these squats with a jump, you’ll need to have your feet shoulder-width apart and your back straight.
- Do the squat on an in-breath and lower your buttocks until they are parallel to the floor.
- When you breathe out, jump powerfully upwards with momentum.
- Do the same with each repetition and do four sets of 12 repetitions.
- It is important that you land back on the ground with both feet at the same time.
4. Bulgarian squats
- To do this type of squats you’ll need a chair.
- Stand up with a straight back, supporting yourself on the chair back.
- Take one leg back and lower yourself down until your hip is parallel to the floor.
- Put all your weight on the heel of the front leg and bend it to 90 degrees, while you keep the other leg relaxed.
- Then return to the original position and do four or five sets of 10 or 12 repetitions with each leg.
- It’s important for the knee not to go further forwards than the tips of your toes.
5. Standing squats
- Open your legs to shoulder width.
- Then position the tips of your feet at an angle of 45 degrees. Don’t forget that your back should be straight at all times.
- Sit down slowly and return to your original position.
- In this exercise, you’ll be working the inner muscles of the thighs as well as the buttocks.
- For this to be effective, do four or five sets of 10 to 12 repetitions.
- Remember that your knees must not go further forward than the tips of your toes and that your back must remain straight.
- To do lunges correctly, you need to stand up straight.
- Spread your feet a little less than shoulder-width apart.
- Take a big step to one side and lower yourself as if to sit down, until your hips are parallel to the floor. Keep your shoulders open and your arms down.
- Then you need to bend the front leg to an angle of 90 degrees and allow your body weight to fall on this area.
- Lift yourself up by pushing from the heel and change legs (the back leg now becomes the front leg and vice versa).
- Do four or five sets of 20 repetitions each.
Do you like these exercises for a firm butt and legs? Read: Stay in Shape with this 5 Exercise Routine at Home
7. Backward leg lifts
- To do this exercise, support yourself on your hands and knees on the floor.
- Then, bend one leg and lift it as high as you can before returning it to the original position.
- Do four or five sets of 30 to 40 repetitions.
8. The bridge
- The bridge with buttocks is done lying on the floor face up.
- Bend your legs and open them to shoulder width.
- In this position, lift and then lower the hips. Do this exercise in four or five series of 25 to 30 repetitions.
- To make it more effective, when you lift the hips, hold the position for a few seconds, contracting your buttocks as much as you can.
- This exercise starts standing up straight, with the arms by your sides.
- Do a full squat, taking your body weight to the tips of your feet.
- Walk forward with your hands and come into plank position, and then return to the original position with a jump.
- Do three or four sets of however many repetitions you can. The more the better.