Getting your legs and buttocks back in shape gives you the chance to show off your summer wardrobe, and show off a new pair of shorts or skinny jeans. It is not easy to train these parts of the body, but you will be able to do it without problems once you have mastered a few key exercises. If you want to wear a bikini or lighter clothes without worrying about the B-side, try the following exercises.
Steps
Method 1 of 2: Training Thighs and Legs
Step 1. Run up the stairs
Find a flight of stairs that is not very steep and has at least 30 steps. Start running up it, then walk down. Next, run uphill 2 times and walk 1 time as you go down. Finally, run uphill 3 times and walk 1 downhill. This way, you will complete an entire circuit. Repeat this for as many times as possible in 20 minutes.
- If you have trouble finding stairs, you can give it a try at a sports field. The bleachers are ideal for this workout.
- If you feel unstable, hold on to the handrail to be sure.
- Make sure there are no other people on the stairs. You certainly don't want to hit them and lose your balance!
- It is an ideal aerobic exercise for the legs. The more your heart rate increases, the more fat and calories you will burn. Do this for longer intervals to increase intensity and burn more calories.
Step 2. Do side squats
In a standing position, spread your feet shoulder-width apart, toes out. Step to the right, lowering yourself until your knees bend 90 degrees. Stand up and bring your foot back to the starting position. Repeat left to complete a full repetition. Make 15 per leg.
To add extra weight and make your arms work too, try grabbing a 1 to 5 kg dumbbell in each hand
Step 3. Perform back pushes with the leg bent
Lie on all fours with your back straight, arms shoulder-width apart and legs hip-width apart. Keeping your right leg bent 90 degrees, lift it by pushing your heel towards the ceiling until your thigh is almost parallel to the floor. Hold the position for 3 seconds, tightening the muscles of the legs and buttocks. Lower the leg until the knee rests on the floor. Repeat with the other. Do 2-3 sets of 20 reps per leg.
Movements should be controlled and slow, with a straight back. This way, your muscles work better, and you don't risk getting hurt
Step 4. Perform calf raise
In a standing position, spread your legs hip-width apart, aligning your feet, knees and hips perfectly. Pushing onto your toes, lift your heels. Hold the position for 2 seconds, making sure to prevent your ankles from losing stability or spraining. Return to the starting position. Do 3 sets of 30 reps.
- You can use dumbbells or a kettlebell to make the exercise more intense.
- To intensify it further, lean on a step, phone book, or other small, stable surface, with your heels protruding slightly from one edge. Pull up as usual, but when you lower yourself, push your heels down even more to stretch them deeper.
Step 5. Do squats and leg lifts
With your feet hip-width apart, slowly lower yourself to squat, keeping your knees out of your toes. Rise slowly and lift one leg by extending it all the way to the side. Bring it back to the starting position. Do 2-3 sets of 20 reps per leg.
To intensify the exercise, you can add a resistance band to your ankles. This tool further engages the muscles when squatting, adding weight and intensity to the leg lifts
Step 6. Do the Romanian half deadlifts
In a standing position, with your legs slightly bent, grab a dumbbell weighing 1-5 kg in each hand. Bend at the waist so your torso is parallel to the floor. Lower the dumbbells along your thighs, keeping your back straight and your knees slightly bent. Bring the dumbbells back up and return to the starting position while contracting your thigh muscles. Do 20 repetitions.
- Contrary to the squat, keep your legs straight, bending your knee only slightly. Make sure you don't fully extend your legs to prevent injury and discomfort.
- If you want to add more weight, you can also do this exercise with a barbell. As you lean forward, gently slide the bar down and lift it up along your thighs to complete the movement.
Step 7. Do the bow lunges
In a standing position, spread your legs shoulder-width apart. Bending over to perform a lunge, take a large step behind you diagonally and to the left with your right leg; meanwhile, bow and bend your left leg 90 degrees. Bend your right arm upward bringing your hand closer to your face and keep your left arm extended next to your torso to balance yourself. As you stand up, bring your right leg back to center, recovering from the starting position. Do the next lunge right away.
- At first, as you get used to the movements, do the exercise slowly. You can easily lose your balance or stretch a muscle.
- Alternate between sides to perform lunges; between repetitions, take a small jump to add an aerobic component to the exercise.
- To increase the intensity, hold the lunge for a few seconds. Alternatively, after the lunge, lift the knee up towards the chest instead of immediately bringing it to the starting position.
Step 8. Do the toe jacks
In a standing position, bring your legs together and let your arms fall to your sides. Jump to spread your legs and raise your arms, just as if it were a typical jumping jack. As you jump to bring your legs together, bend down and touch your toes, engaging your leg muscles. Repeat for 30-50 seconds.
This is also a useful aerobic exercise. Try increasing the intervals once you get stronger
Step 9. Perform a one-legged side jump
In a standing position, stand on one foot. Bounce on your foot from side to side, keeping your arms bent 90 degrees next to your torso for good balance. Repeat for 30-50 seconds with one leg, rest for 1 minute, then repeat with the other.
- You can start jumping at a slower pace until you get used to it, but try to increase your speed and time to improve your aerobic and muscle training.
- Make sure you engage your leg muscles for better stability.
Method 2 of 2: Get your glutes to work
Step 1. Do jump squats
In a standing position, spread your legs shoulder-width apart, with your feet slightly rotated out. Bend forward to do a squat until your legs have assumed a 90 ° angle; lean lightly on your thighs. Jump high, bringing your feet together and landing with your legs together, almost as if it were a jumping jack. Return to the squat position with a jump to begin the next repetition. Make 20.
- This exercise also incorporates an aerobic component to promote fat burning, as well as to slim and strengthen muscles.
- If you want to try a more advanced variation, cross your legs alternately instead of landing on your feet together. This movement offers an extra touch of stretch and difficulty.
Step 2. Do step-ups
Standing in front of a step, bench, chair, or other surface solid enough to support your weight, place your right foot on it. Step onto the surface with your right foot, and follow it with your left. Come down with your left leg, thus returning to the starting position with your right foot. Do 10-12 reps per dominant foot.
- To add intensity, try using dumbbells so that the exercise is more difficult. You can also increase your speed to make your workout aerobic.
- The dimensions of the step must be chosen according to your stability and capacity. Start with a height that suits your abilities, and increase it as you get stronger.
Step 3. Do dead lift squats
Take a 2 kg dumbbell in each hand and place them on your thighs with your arms outstretched. In a standing position, spread your legs hip-width apart. Slowly bend your knees 90 degrees as you squat, keeping them from going over your toes. Move your arms towards the floor keeping them straight. Stand up to complete the exercise. Do 15 repetitions.
Try increasing the number of reps as you get stronger
Step 4. Do side lunges
In a standing position, spread your feet hip-width apart. Take a wide lateral step with your right leg, squatting and bending the right knee 90 °, without going beyond the toe. In this way, the left leg will straighten. Rest your hand on the floor for support and balance. Stand up, bringing your right leg closer to your left to rest it. Do 15-20 reps per leg.
Do you want a more advanced variant? Whenever you get up from the lunge, bend your leg behind you and touch the bottom of your foot. You can also increase your speed to add an aerobic component to the exercise
Step 5. Make the bridge
Lie on the floor on your back and spread your legs hip-width apart on a bench, chair, or sofa. Bend your knees 70-90 degrees, with your toes pointing towards the ceiling. Press your heels onto the bench and lift your hips towards the ceiling, contracting your buttocks. Lower your hips back to complete one rep. Do 15.
- Do as many reps as you can. If you can't go past 1 set of 15 reps at first, try increasing the sets once your muscles have built up.
- For a more advanced workout, do this exercise with a single leg on the bench, not both.
Step 6. Do wall squats
In a standing position, lean your back, shoulders, and buttocks against the wall, with your feet slightly apart from the surface. Keep your feet hip-width apart. Scroll down until your thighs are parallel to the ground. Hold for 1 second, then climb back up. Do 12 repetitions.
To intensify the exercise, try using a Pilates ball or pausing in the squatting position for several seconds. The ball is not as stable as the wall, so it will make your glutes and abs work harder. Holding the position longer intensifies the training of the legs and buttocks
Step 7. Do plie squats
In a standing position, spread your feet as far as possible according to your preparation, with the toes pointing outwards. Grab a 1-5 kg dumbbell in each hand or a kettlebell, with your arms straight in front of you. Bend your knees until your thighs are parallel to the floor, with your legs and toes pointing outward. Hold for 2-3 seconds, then straighten your legs, keeping your heels flat. As you rise, contract your thighs and buttocks. Do 15 repetitions.
- When doing these squats, make sure your knees don't go past your toes, pointing outward. If not, you could twist your ankles and hurt yourself.
- If you want to add a cardio component to this exercise, jump in place when you return to the starting position, before doing another squat.
Step 8. Do the hip raise exercise
Lie on your back, with your knees bent in front of you, your arms and hands flat on the floor. Lift your glutes, bringing your torso into the bridge position and keeping your arms on the ground to keep you stable. From here, lift your right leg until your knee is pointing towards the ceiling. Lower it back. Do the same with the left to complete the exercise. Do 15-20 repetitions.
- To increase the aerobic component of this exercise, quickly alternate your legs.
- Make sure your back remains straight and your arms flat on the floor. You certainly don't want to get hurt by straining your back or losing your balance!
Advice
- Stretch after your workout.
- 15-30 minutes after doing strength and / or aerobic training, make sure you are getting protein and carbohydrates. When you work your muscles, you need to have a good source of protein, around 8-16g; you can find them in cheese, milk and meat. If you've also done intense aerobic training, consume approximately 15-30g of carbohydrates, which can be found in milk, whole grains and fruit.
- While strength exercises tone and build muscles, cardiovascular training is also necessary to burn fat and calories and gain lean muscle mass. Some of the exercises described in this article incorporate aerobics, but adding a cardiovascular workout will help keep you in better shape. Activities like running, walking, jogging, and swimming increase your heart rate and help burn calories, reducing fat over time. Try to add aerobics to your weekly workout for best results.
- Don't do strength training every day. It won't allow you to gain more muscle, as they won't be able to regenerate properly between sessions. In between resistance training sessions, take a 24-hour break and take advantage of it to do aerobics.
