7 Minute Butt & Thigh Workout With No Equipment

#1. Squat Pulse
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Bend your knees in the outward direction in a way that they remain vertically in line with your ankles and move your butt down into a squat position. While squeezing, your glutes move up and down about two to three inches, making one pulse. The more times you do it, the more you tone your tush.

#2. Squat Kick
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Start with a squat and follow with a lateral kick as you move up. This is a challenging exercise but does wonders to your core, glutes, and legs. Do a set of 12-15 kicks, increasing the number with time.

#3. Lunge Pulse
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Stand with your feet and hips apart. Use a rope and put it over your head while stretching out your arms at a right angle or just push your arms outward in line with your chest. Step forward with your right foot doing a proper lunge till your knees form a 90 degree angle. Move an inch or two upwards and then downwards, repeat.

#4. Squat Steps
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Stand with your feet apart, toes pointing outward with hands held together at the level of your chest. Knees should be behind toes and forming a squat position. Now, without standing up, take a large step out to the left and then to the right, and then back from right to left. This counts as one rep. Repeat as many times as possible.

#5. Squat Together
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Stand with your feet together, toes pointing forward and knees bend behind the toes, bending in a squat position. Keeping your butt low to the ground, hop on both feet while pushing them out. They should be at least shoulders-width apart. Hop back to the position with feet closer together. This is one rep.

#6. Hydrant
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Stand on all fours, keep your hands slightly above the shoulder level, with back, and head straight. While kneeling on your knees (bent) and keeping your feet upside down, raise your left leg out to the side as high as you can and come back to the initial position. Perform various reps on both sides.

#7. Chair Kickback
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Use a chair, couch, or table that is sturdy. Place the palm of your hands on its flat surface. Keep both feet backward to come into a modified plank position, putting your core to use. Make a square with your hips. Keeping one leg on the ground, raise the other one and come back to the initial position. This will be one rep. Do the same on both sides for a few times

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