In today’s article, we are going to present you 5 exercises for perfect buttocks, thighs, and legs.
Here they are:
1. Set 1 – Lunges with jump – changing legs
First, lunge forward with your left leg, holding your back straight and keeping your right knee lower than the left one. Then, jump as high as you can, helping yourself with your arms. Then, change your legs in the air, landing in a lunge position with your right leg.
Begin with 10 to 12 reps, with changing the leg every time before landing. You should gradually increase the number of reps to 30.
2. Set 2 – Jump crunches
First, bend your knees a little and draw back your arms. Then, jump straight up and try to lift your knees as high as you can.
This is an exercise which requires more effort than any other. It is very difficult to do 30 jumps on your first attempt, so the best thing will be to divide them into 3 sets of 10 reps, with one minute rest between them.
3. Set 3 – Leg raise on the side (for the outer thigh)
First, you should lie on your right side and prop yourself on the hand. Then, put your left hand firmly on the floor in front of you. After that, slowly raise and lower your right leg without sharp or high movements. You should repeat the same for your other leg.
This is a very useful exercise for both, thighs and buttocks.
4. Set 4 – Leg raise on the side (for the inner thigh)
First, you should lie on your right side and prop yourself on the hand. Bend your left leg, and put it firmly on the floor in front of you, keeping it still with your left hand.
Then, slowly raise and lower your right leg without any sharp or high movements.
You should repeat this set for your other leg as well.
5. Set 5 – Dumbbell lunges
First, you should keep your back straight with the hands along your sides. While you are still keeping straight, do reverse lunges (step back) with your right leg, and then your left one.
You should try making the lunge deep, behind your leg at a right angle. You can use 17 fl. oz (0.5 L) bottles instead of dumbbells.