You are interested in looking good, but you don’t have time to sign up for a physical activity, or you don’t have the money to pay for the gym. It’s normal, but that doesn’t have to stop you from trying to look better and feel stronger.
There are many exercises and tricks that you can do at home without the need for any equipment, and that, by doing them consistently, in a short time will tone the part of your body that you want to train.
In case you want to show off perfect legs and buttocks, these exercises are for you:
Exercises to tone legs and buttocks
Squat Variations
They are the most common exercise to tone legs and buttocks. They can be done in different ways, but the general characteristic is as follows:
- Stand up and spread your legs shoulder-width apart.
- Bend the knees so that the body descends. The thighs should be parallel to the ground.
- Hold that position for a few seconds.
- Ascend to the starting position
Once you master the basic technique, the trick is to vary so you don’t get bored and work different muscles.
Some variants can be:
- Do squats holding only on the balls of your feet.
- Include twist: Start like a squat but with your arms extended forward. With your legs bent at 90 degrees, rotate your upper body to the left. Then repeat to the right.
- Jump squat: Start with a regular squat, then jump through your core. As you land, lower your body into a squat position.
The movements must be slow and deliberate so as not to hurt you.
chair raises
You just need a bench or chair that is sturdy and tall enough to allow you to stand on it with your knee bent at 90°. Then follow these steps:
- Place the right foot on the bench.
- Raise the body using the strength of the muscles of your thighs and buttocks.
- Repeat with the left foot.
lunge variations
Another common exercise for the legs and buttocks is lunges, and the key with them is to vary as well. They are made standing up.
- Place your legs slightly apart, hip-width apart.
- Inhale and step forward with one leg, keeping your torso as straight as possible.
- Bend the displaced leg so that the thigh is parallel to the ground and the knee forms a right angle with the leg. The leg that does not move from being anchored with the foot to the ground but must descend towards it by the knee.
- Return to the starting position. Repeat with the other leg.
Once you master them, try their variants:
- Cross lunge: It consists of taking a step back with the left leg to the right, crouching at the same time. Then return to the starting position and repeat with the other leg.
- Lateral stride: standing, you have to bend down and move your right leg horizontally, pressing with your left leg. The back should be straight. After a few seconds, return to the starting position and repeat with the other leg.
Other ideas
Three tricks to implement daily
- If you spend a lot of time in the office, try to have a stool on which to raise your legs from time to time. You can also make circular movements of the ankles when you remember.
- In any case, the ideal is that you do not spend all day sitting. Get up to go to the bathroom, to get a glass of water, or just to walk around every two hours. That will help your legs… After all, they are there for us to use!
- You can also sleep with your legs elevated every night, with 12 cm is enough. You can use a cushion or raise the mattress in the back. It will help to activate the circulation of the legs and will relax you.
Feeding
Keep in mind that, to keep the body in good shape, several factors must be combined, beyond which exercise will help considerably.
Food is essential. Try to incorporate vegetables into your diet and reduce the consumption of processed flours.
For the amounts, do not think that there is a general rule: each person is unique. If you are thinking of starting a diet according to your body to be healthy and in good shape, we recommend that you consult a nutritionist.