Toning The Bottom And Legs: 5 Effective Exercises

To tone the bottom and legs, it is necessary to make a constant effort. Although the situation differs from person to person, negligence is often the cause of muscle weakness and sagging skin. The most annoying is the fact that stretch marks, cellulite and other unsightly problems appear on the buttocks and legs. Therefore, it is essential to take care of these areas of the body by improving your lifestyle and practicing toning exercises.

Given that many people do not have time to get to the gym, here are some exercises that can be practiced at home to tone the bottom and legs. Try them too!

Toning the bottom and legs: 5 effective exercises

1. Knee bends

If you are interested in toning the buttocks and legs, knee bends are among the most effective and simple exercises you can use. This type of exercise focuses on the lower muscles: it increases their volume and strengthens them, preventing the rupture of muscle fibers.

Directions

• Look for a little free space in the house. Stand up straight, feet apart at the shoulders and knees slightly bent.
• Keep your hands outstretched in front and lower yourself, as if you want to sit on a chair.
• Lower your buttocks as much as you can and hold this position for 3 seconds, then return to the original position.
• Perform 3 sets of 10 or 15 repetitions each.
• To increase the intensity of the exercise, you can hold two dumbbells or a dumbbell in your hands.

Directions

• Lie face down on a bench or other hard surface so that your hips and legs hang back.
• Lift your legs using your buttocks and thigh muscles.
• The legs should be at the hips so that you can easily hit them in the air.
• Hold this position for 3 seconds. Perform 10 or 12 repetitions.
• Performs 3-4 complete sets.

3. Castings

Directions

• Look for a free and quiet space. Stand up straight, with one foot in front and one in the back.
• Hold your body straight and take a dumbbell in each hand.
• Bend the front leg and lower the knee of the back leg, as if you wanted to touch the ground.
• Avoid moving the front knee to prevent injury.
• Return to starting position and repeat the exercise 12 or 15 times.
• Perform 3-4 sets for each leg.

4. Pressing the buttocks

This type of exercise focuses on the buttocks, increasing their firmness and eliminating problems such as sagging skin and cellulite.

Directions

• Sit face down with your hands and feet up.
• Spread your knees at your hips and keep your elbows in a straight line with your shoulders.
• Tighten your abdominal muscles and keep your back straight, aligned with your body.
• Raise your left leg until your knee is at hip level.
• Bend your leg and tense your buttocks for 3 or 5 seconds.
• Return to starting position and perform 15 reps for each leg.

5. The bridge

The bridge is the ideal choice if you want to have a toned bottom and legs. In addition, this exercise helps to strengthen the abdominal muscles.

Directions

• Lie on a yoga mat with your knees bent and your feet on the floor.

• Keep your hands to the side and lift your pelvis toward the ceiling, tensing your buttocks and thighs.
• Hold the position for 3 seconds, then return to the starting position.
• Perform 3 or 4 sets of 10-15 reps each.

As you can see, it is very simple to practice exercises at home to tone the bottom and legs. You don’t need too much time or extensive experience to execute them. Gradually practice these activities and include them in your daily routine for best results.