Besides our stomachs, there are three other areas of our bodies that we are most self-conscious about our butts, thighs, and legs. Whether it is to look better after weight gain or loss, to prepare for a special event, or just to look good in a mini skirt or short shorts, we all have our own reasons to tone up! Are you tired of not looking your best? Ready to get toned and tightened? Check out a few of these exercises to get you on your way to get yourself firmed up and ready to go!
Squat Jumps
You can never have a good butt workout without mentioning squats, right? These squat jumps not only work out your rear, but they also work hamstrings, glutes, calves, and quads – basically your whole lower body! This exercise is one that you can literally do anywhere, as long as you have space to jump up and squat down. If you are looking for a simpler workout to do, this will be the perfect one for you!
- Start standing with your feet shoulder-width apart. Allow your arms to hang down at your sides. Squat down until your knees are at a 90-degree angle.
- Once you have squatted, swing your arms up above your head and jump up as high as you can.
- When you come back down, return to the 90-degree squat position, which has completed one rep. Try to repeat until you complete 10 reps.
Skater Lunges
Have you ever seen a skater glide on the ice? Sometimes the moves they make during their skate may seem awkward, but they are actually great workouts for the legs and thighs. Since they are lunges, they can also do some work on your butt! So imagine you’re a professional skater and get your workout on!
- With feet shoulder-width apart and arms down by your sides, take a large step behind you with your left leg, landing diagonally behind the right.
- While doing that, lift your right arm out to the side and swing your left arm out in the same direction.
- Jump a few feet over and then return to starting position. You can then repeat using the opposite leg.
Glute Presses
If you’re seeking out a workout that will really tone and lift your butt, look no further because this is the one for you! This workout not only does wonder for your butt, but it also gives your core and thighs a bit of a workout too. Give your rear the ultimate lift with this exercise!
- Get down on your hands and knees and lift one knee upward. still bent at the knee at a 90-degree angle. Lift just before you can feel your back arch.
- After holding for a few minutes, slowly lower your leg back down to the ground and repeat for a few reps. Then repeat the process using the opposite leg.
Leg Lifts
Leg lifts are another super simple workout you can do if you are wishing to work your legs out. Again, you do not need any extra equipment – all you need is your body and a chair! If you would like to add intensity, feel free to wear an ankle weight or use a higher chair. Regardless of what you decide, your quads will thank you later! Just make sure to not lock your legs!
- Stand up straight, facing your chair. Raise one leg up and place your heel on the seat of the chair.
- Lift your leg straight up until you feel a good stretch in your thighs. Slightly bend the opposite knee, as if you are about to do a squat.
- Straighten your leg again and lower your lifted leg back down. Repeat a few more times with that leg and then swap, using the opposite leg.
Side-Lying Leg Raises
Normally when people think about planks, they think that it is only good for the core. Planks are good for the core, but they are actually great for targeting the thighs and hips. Again, no extra equipment is needed; this is simply a plank with a few extra elements added to it!
- Start off in a halfway-sort of plank position – support your body weight on one side of your body, leaning on one forearm and one shin. Your knee should be bent behind you.
- Flex your top foot and lift your leg upward as high as you can without turning your hip outward.
- Bring your knee in towards your chest and hold for a few seconds.
- Extend your leg back out so it is completely straight and lower it back down. Repeat for a few more reps and then switch sides and do the same.
About the Author: JESSICA STARKS
