5 SIMPLE EXERCISES FOR PERFECT BUTTOCKS, THIGHS, AND LEGS


Set 1: Lunges with jump-changing legs

Image result for Lunges with jump-changing legs

Lunge forward with your left leg, holding your back straight and keeping your right knee lower than the left one.
Jump up as high as you can, helping yourself with your arms.
Change your legs in the air, landing in a lunge position with your right leg.
Begin with 10-12 reps, changing your leg each time before landing. Gradually increase the number of reps to 30.






Set 2: Jump crunches

Image result for Jump cruncheS EXERCISE

Bend your knees a little, and draw your arms back.
Jump straight up, trying to lift your knees as high as you can.
This exercise requires more effort than the others. It’s difficult to do 30 jumps on your first attempt, so it’s better to divide them into 3 sets of 10 reps with a one-minute rest in between.

Set 3: Leg raise on the side (for the outer thigh)

Image result for Leg raise on the side (for the outer thigh) EXERCISES

Lie on your right side, and prop yourself on your hand. Put your left hand firmly on the floor in front of you.
Slowly raise and lower your right leg without sharp or high movements.
Repeat for your other leg.
This exercise is useful both for thighs and buttocks.






Set 4: Leg raise on the side (for the inner thigh)

Image result for Leg raise on the side (for the inner thigh)

Lie on your right side, and prop yourself on your hand. Bend your left leg, and put it firmly on the floor in front of you, keeping it still with your left hand.
Slowly raise and lower your right leg without sharp or high movements.
Repeat this set for your other leg as well.

Set 5: Dumbbell lunges

Image result for Dumbbell lunges GIF

Keep your back straight with your hands along your sides.
Still keeping straight, do reverse lunges (step back) with your right leg, and then your left one.
Try making the lunge deep, bending your leg at a right angle. You can use 17 fl. oz (0.5 L) bottles instead of dumbbells.





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