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If you are one of those who wants to have a well toned butt, Here are a list of 15 highly effective leg and hip exercises that will help you to get those beautiful legs you’ve always dreamed of.

1. Squats

squat
Image via: rockwallrectech
  • Try to go as low as you can while keeping your back straight.
  • Try to start off with a repetition of 3 sets of 10 squats.
  • If you want to  make this move more difficult, add some weights.
Note: Breathe in when you squat to a lower position and exhale when you return to the starting position.

2. Lunges

Lunges
Image via: mystrengthtraining
  • Repeat 10 lunges on each leg.
  • If you want To make this more challenging just hold some weights in both hands.
Note: Make sure you take the biggest step you are capable of taking without causing an increase in back pain.

3. Kneeling Leg Lift

Kneeling Leg Lift
Image via: alltrendsmagazine
  • Repeat the exercise at least 10 times for each leg.
  • You can use ankle weights for more challenging.

4. Rear Leg Lifts

Rear Leg Lifts
Image via: MSN
  • Repeat 10 raises on each leg
  • Try to hold for five seconds before you get back to original position.
  • If you want To make this more challenging You can add some ankle weights or pinch a small dumbbell between your calf and hamstring.

5. Hip Bridges

Hip Bridges
Image via: fitndiets
  • Try 10 reps, 3 times.
  • Hold for 5 – 10 seconds and get back to original position.
  • To make this move more difficult, you can extend one leg out straight, or put some weight on your stomach area.
Note: Make sure to push the hips as high up as you can.

6. Burpee

Burpee
Image via: fitndiets
  • Repeat 5 – 10 times.
Note: Try to practice the exercise as quickly as you can.

7. Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise
Image via: your-workout
  • Repeat 10 times for 3 sets.
  • Hold for 5 -10 seconds and get back to original position.
  • To make the exercise harder to perform, you can hold some weights in your hand.

8. Dead lifts

Dead lifts
Image via: popsugar
  • Repeat 5 – 10 times in a set of 3.
  • You can use  weights for more challenging.
Note: Try to keep your back and posture straight.

9. Planks

 

Planks
Image via: womenshealthmag
  • Hold in this position for 10 -15 sec. Then slowly increase the duration over each workout.
  • For more challenging. Try a Knee Pull Plank.

10. Jump squats

Jump squats
Image via: mport
  • Repeat the move for 4 sets of 12 repetitions each.
  • You can use  weights for more challenging.
Note: Make sure to touch the ground with both feet.

11. Plie squats

Plie squats
Image via: popculture
  • Complete 4-5 sets of 10 reps.
Note: Try to squat as low as possible, and try to keep your back straight.

12. Bulgarian split squats.

Bulgarian split squats
Image via: coachmag
  • Do 4-5 sets of 10-12 repetitions on each leg.
  • To make this more challenging, hold some weights in both hands.

13. Flutter Kicks.

Flutter Kicks
Image via: fitndiets
  • Try to do 2-3 sets of 5-10 repetitions .
Not: Try to keep your legs near the map and your toes pointing.

14. Side Leg Lifts.

Side Leg Lifts
Image via: reikian
  • Repeat the exercise at least 10 times for each leg.

15. Wall Sits

Wall Sits
Image via: highness
  • Try to Start with 30 seconds to 1 minute. Then slowly increasing the time by a few seconds each day.
  • To make this more challenging, try a one-legged wall squat by extending one leg out in front of you.
15 Most Effective Exercises For Beautiful Legs and a Toned Butt
15 Most Effective Exercises For Beautiful Legs and a Toned Butt
These exercises will kick your butt into shape,  and will also burn a very high level of calories because of their complex nature. so Just try to DO these exercises at least twice a week and you will notice a dramatic difference in your thigh’s muscle, strength and tone.
Good Luck.
Reference & Source : www.goodunique.com

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