Beautifully shaped buttocks and tightened legs is a thing that a lot of women want. Although these exercises are designed primarily for tightening and raising muscles of the buttocks, they are equally effective for the rest of the body. We present you 7 body weight-training exercises that aim to tighten the muscles of the legs and buttocks. Moreover, these exercises are very simple to perform and require minimum equipment so that you can easily do them in your home without having to go to the gym.
7 Exercises For Tightening Your Legs And Butt
- Pelvis bridges
Preparation: Lie on your back, bend your legs in your knees, and leave the feet on the floor.
Exercise: Maximally lift the pelvis, then lower the pelvis and return to the starting position. Repeat the exercise.
This exercise activates the following muscles: m. Erector spinae, m. Gluteus maximus, m. Tensor Fasciae Latae, m. Ilipsoas, and m. Rectus abdominis.
- Sumo squats
Preparation: Stand in a straddle stand. The feet should be placed wider than the width of the shoulders and turned to the outside at an angle of 45 degrees. Your hands near the body on the front, palms are connected and your fingers facing the ground.
Exercise: Lower into the squat position until you touch the ground with your fingers. Then, stand slowly raising the hips and knee joints, return to the starting position.
This exercise activates the following muscles: m. Adductor magnus, m. Soleus, m. Quadriceps femoris, m. Gluteus maximus , and m. Erector spinae.
Note: Due to the position, your feet and knees face outward. Your back throughout the exercise should be straight.
Preparation: Get down on your knees and rely on the forearms that you will put on the floor in front of you. Pull one leg back so that only your toes of the foot touching the floor.
Exercise: Maximally lift back the leg that is stretched. Then, return your foot to the starting position. After a few repetitions, repeat the exercise with the other leg.
This exercise activates the following muscles: m. Biceps femoris, m. Gluteus maximus, m. Semitendinosus, m. Erector spinae and m. Semimembranosus.
Preparation: Stand in the standing position.
Exercise: Take one step forward with one foot. Bend your leg in your knee and go down until you touch the ground with the knee of the other leg (which also folds in the knee joint). The upper part of the body is straight throughout the entire exercise. Then, return to the starting position by stretching vigorously in the hip and knee joint with which you stepped out. Repeat the step with the other foot.
This exercise activates the following muscles: m. Gluteus medius, m. Quadriceps, m. Gluteus maximus, m. Adductor magnus, m. Erector spinae, m. Soleus, and m. Biceps femoris.
- Chair step-ups
Preparation: Stand to face the chair.
Exercise: Step on the chair with one foot and climb onto the chair while lifting the knee of the other leg up. Put down the first leg that you lift in the air and then the leg that you climbed on the chair. Repeat the exercise with the other leg.
This exercise activates the following muscles: the same as the exercise above.
Note: The height of the chair should be adjusted to your own height.
- Regular squats
Preparation: Stand in a standing position with your hands on your hips. The feet are in the width of the shoulders. Hands can also be crossed on the chest.
Exercise: Bend the knee joints and slightly your hip joints. Lower your body, until your thighs are parallel to the ground. Then lift your body and return to the starting position.
This exercise activates the following muscles: the same as the exercise above + m. Trapezius
- Step-up jumps
Preparation: Step up with one foot, bend your knees and place your arms near your body or on your hips.
Exercise: Lift your leg in the knee and hip, and jump to change the position of the leg while jumping. Return to the starting position so that the leg that was back is now in front and the leg that was front is in back. Repeat the exercise.
This exercise activates the following muscles: m. Gluteus, m. Quadriceps femoris, m. Soleus, m. Adductor magnus, and m. Biceps femoris.