Expensive gym membership is not the only way to keep fit. In fact, you can get into good shape without ever leaving home. All you need is 20 minutes a day and a strong desire to get healthy.
has found a series of exercises that will help you tone your bottom, thighs and legs.
Exercise #1: Squats
- Stand with shoulderwide or slightly wider feet apart.
Take a deep breath and start pushing your buttocks backwards as if you were trying to sit on an invisible chair. Crouch down until your thighs are parallel to the floor or slightly lower.
Breathe out and return to the starting position. Do 4-5 sets with 10-12 repetitions each.
Note: Crouch as low as possible (the deeper you squat, the more you use your ass cheeks). Keep your back straight while performing the exercise and make sure that your knees do not extend beyond your toes.
Exercise #2: Forward bends
- Stand up straight with feet slightly wider than shoulder width apart.
Now bend forward, keep your back straight.
Lower your upper body until it is almost parallel to the floor and bend your knees. Then return to the starting position. Do 4 sets of 10 repetitions each.
Note: You should not feel your back muscles working while lifting your upper body. This not only means that your technique is wrong, but it is also dangerous for your health. Use your gluteal muscles to lift your upper body, while your back muscles are only there to help you maintain a straight body position.
Exercise #3: Jump squats
Stand with feet shoulder width apart. Your back is straight.
Breathe in and lower your knees until your thighs are parallel to the floor. If you are able to squat a little lower than parallel, that is great.
When you exhale, jump up and use the power of all your feet to lift yourself up. Try to jump as high as possible by stretching your legs completely and using your thighs like feathers.
When your feet touch the ground again completely, lower your body back to the squat position. Repeat the movement for 4 sets of 12 repetitions.
Note: Make sure that your landings are controlled and that you touch the ground with both feet at the same time. Your knees should be slightly bent. Immediately lower your body to a squatting position when you land.
Exercise #4: Bulgarian split squats
Stand back to the chair or the couch.
Put one of your feet on the chair and take a step forward with the other leg. Keep your back straight, slowly squat down until your thigh is parallel to the floor.
Place your weight on the front leg and bend it 90 degrees while keeping the other leg relaxed. Also transfer the total weight back to the heel.
Return to your starting position. Make 4-5 sets of 10-12 repetitions on each leg.
Note: The shift of weight from the front of the thigh to the buttocks is important during this exercise. When squatting, do not allow the front knee to move beyond the toes.
Exercise #5: Plie squats
- Stand with your legs wide apart. Turn your toes outwards to create a 45 degree angle to the ground.
Slowly squat down, keeping your back straight. Then slowly push yourself back to your starting position. In addition to the buttocks, squats develop the inner thigh muscles, which are weak in most women.
Complete 4-5 sets of 10-12 repetitions.
Note: When crouching, make sure your knees do not extend beyond your toes. Concentrate on keeping your knees in line with your feet and do this exercise with your back straight. And remember: if you want to shape your buttocks, squatting as low as possible is very important.
Exercise #6: Lunges
Start by standing up straight with your feet slightly narrower than the width of your arms.
Take a big step forward with your right leg and lower your body until your thigh is parallel to the floor. Keep your shoulders back and relax. The arms should be sideways down. Walk around the room, handling every step. In an upright position the working leg (front leg) should form a 90 degree angle.
Push your heel up and move your hind leg forward for the next lunge.
Repeat this for 4-5 sets of 20 lunges each.
Note: Keep your back straight and keep it straight. Lunges are a great exercise to help build strength not only in the buttocks, but also in the front thigh and calf muscles.
Exercise #7: Floor leg raises
Kneel down and put your hands on the floor directly under your shoulders.
Bend your right leg in your knee and raise it to the ceiling as high as you can. Then lower it back to its starting position. If this becomes too easy, you can use ankle weights to increase the resistance. Fill in 4-5 sets of 30-40 repetitions each.
Note: While performing the exercise, hold the peak position for a few seconds and try to tighten your ass muscles as much as possible.
Exercise #8: Hip bridge
Lie down on your back with your legs and feet bent on the floor at shoulder width.
In this position, lift your hips towards the ceiling and then lower them back down. To make it more difficult to do the exercise, you can pull one leg straight out or put a strain on your belly.
Note: When lifting, hold the peak position for a few seconds and squeeze the buttocks to make them firmer.
Exercise #9: Burpee
- Start in a standing position with your hands down the sides.
- Now, lower the body to a squat position, shifting the weight to the toes.
- Kick your legs back into the upward position.
- Return to a squat position.
- Jump up.
- Do 3-4 sets of as many reps as you can.
Note: To get the best results, you should perform the exercise as soon as possible (without interruption). However, you should know your limitations. If you experience any unpleasant symptoms, such as nausea or too high a heart rate, stop the exercise immediately.