Joining an expensive gym isn’t the only way to stay in shape. In fact, you can get in shape without leaving home. All you need is 20 minutes a day and a strong desire to improve.
We have found a series of exercises to help you tighten your butt, thighs and legs.
Exercise #1: Squats
Stand with your feet shoulder-width apart or slightly wider.
Take a deep breath and begin to push your buttocks back, as if you are trying to sit in an invisible chair. Squat down until your thighs are parallel to the floor or slightly lower.
Exhale and return to the starting position. Do 4-5 sets of 10-12 reps each.
Note: Squat as low as you can (the lower you go, the more you engage your buttocks ). When performing the exercise, keep your back straight and make sure your knees do not extend over your toes.
Exercise #2: Forward bends
Stand with your feet slightly wider than shoulder width.
Now lean forward, keeping your back straight.
Lower your torso until it is almost parallel to the ground and bend your knees. Then return to the starting position. Do 4 sets of 10 reps each.
Note: You shouldn’t feel your back muscles working as you lift your upper body. This not only means that your technique is wrong, but it is also dangerous to your health.
Use your gluteal muscles to lift your torso, while your back muscles should only help you maintain a straight body position.
Exercise #3: Jump squats
Stand with your feet shoulder-width apart. Your back is straight.
Inhale and squat down until your thighs are parallel to the floor. If you can squat a little below parallel, this is great.
As you exhale, jump up, using the force of all your feet to support yourself. Try to jump as high as possible, fully stretching your legs when doing this and using your thighs as springs.
When your feet completely touch the floor again, lower your body back to the squat position. Repeat the movement for 4 sets of 12 repetitions each.
Note: Make sure your landings are controlled and that you touch the ground simultaneously with both feet. Your knees should be slightly bent. Upon landing, lower your body back to the squat position immediately.
Exercise #4: Bulgarian split squats
Stand with your back to a chair or sofa.
Place one foot on the chair and step forward with the other leg. Keeping your back straight, slowly squat down until your thigh is parallel to the floor.
Put your weight on the front leg and bend it to form a 90 degree angle, keeping the other leg relaxed. You must also transfer your total weight to the heel.
Go back to the starting position. Do 4-5 sets of 10-12 reps on each leg.
Note: It is important to transfer the load from the front of the thigh to the buttocks during this exercise. When bending over, don’t let the front knee move past the toes.
Exercise #5: Plie squats
Stand with your legs apart. Roll your toes out to create a 45-degree angle to the floor.
Slowly lower yourself into a squat, keeping your back straight. Then slowly back up to the starting position. In addition to the glutes, flexible squats develop inner thigh muscles, which are weak in most women.
Complete 4-5 sets of 10-12 reps.
Note: When bending down, make sure your knees do not extend past your toes. Focus on keeping your knees in line with your feet and perform this exercise with a straight back.
And remember: if you want to keep your glutes in shape, squatting as low as possible is very important.
