Your legs are your foundation. These 5 easy exercises for the legs and butt will make you stronger and healthier than ever before. For best results, make these exercises part of your regular workout routine.
This exercise is a bit more difficult than your straight-forward lunge. It’s great for both the inner and outer thighs. Begin standing with your feet hip-width apart. Lunge diagonally, placing your left foot at a position slightly wider than the left hip. Do 10 reps and then repeat 10 times on the right side. Next, lunge the left leg diagonally across the right side of the body. Do 10 reps and then repeat 10 times with the right leg crossing the left side of the body. You can move forward or backward, as demonstrated above.
Begin standing with feet wider than shoulder-width apart, toes turned out 45-degrees. Bend your knees as far as you can, taking care to keep the knees behind the toes. Do not go beyond 90-degrees. Hold the squat and then lift the heels for a count of one. If this is too difficult, practice lifting one heel at a time. Remember to keep your abs strong and tailbone tucked in so the back stays straight.
This chair assisted exercise will make you feel like a prima ballerina. Stand with your your heels together and your toes turned out to a V-position. With one hand on the back of a chair, slowly bend the knees while you lift the heels off the floor. Lower the heels until you feel pressure in your quads. Pulse up and down 10- 15 times. Rest and repeat 3 more sets of 10- 15 pulsing reps.
SIDE LEG RAISE
Start this classic pilates move lying on our left side with your legs straight out, the right directly on top of the left. Slowly raise the right leg. Pause when the exercise feels strenuous and then slowly return the leg to the starting position. Do this 5 more times and then switch sides.
LYING LEG LIFT
This pose looks deceptively simple. Lie on your stomach with your forehead resting comfortably on your hands or forearms. Squeeze your left glute muscle and then lift the left leg off the ground. Keep the knee straight, pausing at your maximum height. Slowly lower to the ground. Repeat 10 times and then switch to the right leg.