I am sure you hate all that extra fat on your leg, thigh, and butt, especially when you wear a particularly enticing piece of clothing. We usually have this huge misconception that to tone our muscles we need highly technologically advanced gym equipment, or cycle for hours on end, or swim your legs off. In fact, there are a series of easily doable and non-strenuous exercises which you can perform at home. The magic trick is to exercise all those latent and sleepy strains of muscles you’ve got. Also, do not exercise every day, otherwise you’ll over-strain your muscles. These exercises should be done on non-consecutive days, with a 45 second rest period between exercise set. Here are some basic exercises to tone your superb legs and butt, just for you.
Strengthen your core and tone your legs with this powerful yoga pose! To accomplish this, form a T with your torso and the non-dominating half of your leg (left, for the right-handed and vice versa). Stand in an attention position, lift your leg and stretch it backwards, bend forward at 90⁰ to your leg with the arms stuck to your side. Hold the position and count 5 breaths, then slowly exhale and stand up. This miraculous exercise tightens your hamstring and calf muscles.
Hip Lift Progression
Lie down on a yoga mat with your knees bend, and your arms at your side. Slowly, lift your hip and thigh up in the air. Hold this position for one month, then gently lower yourself down. For an added challenge to this exercise, you can also lift one of the leg up in the air, provided you keep your thighs parallel. This extremely easy exercise is sure to shape up your butt nicely.
The Ballerina Lunge
Lunges are the most effective as well as popular way to tone your legs. Have you ever seen a ballerina’s legs? They are to be envied. It’s mostly because of the lunges that they perform almost daily. It is one of the fastest way to tone your leg muscles. Copy a ballerina lunge, keep your abs straight, and do ten short pulses of the lunge. Keep switching sides for best results.
This is a really good way to tone your butt. Also, it is super easy. Just lie down on your back, raise your feet in such a way that your thighs are perpendicular to the ground. Now, slowly and steadily, tap your toe to the ground. Repeat it with the other toe too. This tones the lower part of the butt and is a great way to strengthen your core muscles.
Box squat, also called chair squat, is an easy alternative to the common squat where the focus is on the concentric part of the movement, because it eliminates momentum from the movement, causing your muscles to push harder. This will no doubt strengthen and tone your glutes. All you need is a chair and your own self to do this fantastically easy exercise! Squat down as you normally do, but pause just before you touch the seat if the chair! Come up slowly and steadily. Repeat this a few times.
Work your inner thighs, butt, quads, and hamstrings with this extremely easy exercise. Your feet should be more than the usual shoulder-width apart, with your toes turned slightly out for better tension. Goblet squat is one of the best exercises for your quadriceps, because the weight of the dumbbell in the front helps to stabilize your spine and keep it straight. It is one of the safest ways to add weights to your squats. Both kettlebells and dumbbells can be used.
This is quite similar to squats, and is as easy as it looks. The only difference is that in a plie, your legs should be a bit more than the standard “shoulder-width” apart. Raise your arms in front of you, and squat down as low as you can. Take care to tuck your tailbone, and compress your glutes as you go down. This miracle exercise will give you the perfect results in a month’s time.
Do search up these phenomenal exercises on YouTube. But, remember, you need to do them in this same order, because it is the mix that matters the most, and not the exercise. Doing any random exercise at any time won’t give you satisfactory results. Rather, doing them in an order matters.