Here are the best exercises for butt and thighs! Including detailed instructions on how to perform each exercise correctly.
Honestly, girls, we all want to have toned legs and a firm butt. Right?
This wish is not that unrealistic. In fact, it is possible!
With a little effort, you'll get your thighs toned faster than you think.
However, you should be consistent in the execution of the exercises. Without effort, the dream figure unfortunately does not come around the corner.
So go ahead, with time the exercises will work automatically. Your visible successes will also spur you on.
What you need to know about exercises for buttocks and thighs
Before we get right into the workout, you should know a little bit about muscles.
Or at least have heard of it. It makes your training a lot easier.
The gluteal muscles
Our gluteal muscles include many muscles, all of which have different tasks. Even in everyday life and without much physical exercise, the gluteal muscles play a major role.
The Musculature of our butt consists of a large, a medium and a small muscle. The large muscle covers the medium and small butt muscle.
Judging by the volume, the butt muscle is the largest muscle in humans. But it is also one of the strongest muscles.
The effects that the gluteal muscles have on the thigh are varied and depend on the muscle portion. Important functions are the extension of the hip joint and the stabilization of the thigh.
You want to know more about it? Here's more info about the butt muscles!
The strongest part of the hip joint is the gluteus maximus, which also enables the extension of the upper body, for example, when you try to stand up from a sitting position.
The large gluteal muscle also helps when climbing stairs, namely precisely when it contracts during the stance leg phase of walking.
Stretching then occurs here and tilting of the pelvis is prevented.
As you can see, we need our glutes for a few things. So let's get to work out our most voluminous muscle in the body. :)
The thigh muscles
The femur serves as the origin for many muscles. What is recognized as the thigh is actually the mass of the thigh muscles.
These can be divided into three different groups:
- The extensors (extensors) form the anterior thigh muscles
- The posterior thigh musculature consists of the flexors (flexors)
- and the inner thigh muscles are formed by the adductors.
These 6 tips will help you tone your thighs!
The best exercises for buttocks and thighs
Important: Butt and thigh exercises must always be done in a controlled manner. Tighten the muscles and perform the exercise slowly.
It's not about doing 10 reps as fast as possible. It's about doing the repetitions with a lot of body tension.
Only then can you achieve maximum success.
1.stair climbing
A great exercise for your butt and thighs is stair climbing. Of course, you can integrate the exercise into your everyday life, because you simply use the stairs instead of the elevator.
You can also look specifically for stairs in parks.
This exercise is very effective if you take two stairs at the same time.
Who is very motivated, can take in the right and left hand filled shopping bags. So it's even more exhausting :)
You'll love these stair exercises!
2. exercise for slim legs
For this exercise, stand facing a wall. If you have a very good sense of balance, you can also do this freehand.
- Support yourself with your hands. Bend your right leg at a right angle.
- Raise your left foot so that you are standing only on the ball of your foot.
- Now bob up and down, but always staying on the ball of the foot.
- Try to do 25 repetitions. Then do the same with the other leg. 3 series per leg.
3. exercise for the buttocks and the back of the thighs.
For this thigh exercise you need a chair.
- Place your legs on the seat. Place your arms flat on the floor.
- Lift yourself off the floor with the strength of your thighs and buttocks. Push the pelvis firmly through.
- Hold this position for 5 seconds, return to your starting position. Do not put the buttocks and pelvis down!
- Now push yourself up again.
Repeat this exercise five times. If you are not skilled, try the exercise with a flat bed or sofa first. Otherwise, the exercise may strain your back too much.
These exercises for the legs you probably do not know yet!
4. exercise for firm buttocks
This exercise is great for the buttocks. It's best to use stairs or an armchair for this exercise.
By the way, all exercises where you walk uphill or climb are wonderful for the butt.
- Step onto the chair with one leg. Tense your buttocks and upper body. It's best to hold your hands in front of your chest.
- You then simply step onto the chair with your right leg and tense your buttocks. Keep your left leg straight and slowly try to pull it back.
- Do not do the exercise with momentum but from the strength of the thighs.
- And climb back down again.
- First is the right leg. Do 10 repetitions. Then switch to the left. 3 repetitions.
5. the bridge
A true classic among the abdominal leg butt exercises is the bridge. It should not be missing from any workout.
- Lie down on the floor. Angle your legs and place your arms parallel to your body.
- Press the hips firmly upward. Tighten the buttocks firmly for this.
- Do you feel a pull in your lower back? Very good, then you are doing the exercise correctly!
- Stay in this position for 30 seconds under full tension. Attention: The buttocks remain in the air!
Omg! These butt exercises have changed my life!
6. lateral lifting of the leg
The side butt muscles will thank you for this exercise!
- Stand up straight. Place your hands on your hips.
- Lift one leg off the floor. Tense it and stretch it out to the side. Slowly and in a controlled manner.
- Important: The upper body remains upright and the supporting leg is slightly bent.
Do 12 reps per leg and three passes.
7. squats
Under no circumstances should you do without squats. They strengthen the thighs and buttocks in equal measure.
- Stand in a hip-width position. Bend your knees and push your buttocks backwards.
- The back is straight. The knees do not rise above the tips of the toes.
- Lean forward slightly and keep your back straight.
- When the butt is at the level of the knees, go back up. Tighten your buttocks as you go up.
- It is best to hold your hands in front of your body.
12 repetitions and 3 passes!
Train the inner thighs very specifically!
8. the all-rounder
This exercise is a real all-rounder and strengthens the buttocks and thighs. At the same time you improve your balance.
- You start in with a lunge to the back.
- Make sure your back is straight and that your legs form a 90 degree angle.
- Tighten the buttocks and straighten up. Pull the back leg up until it is level with the hips.
- Put it down again and start from the beginning.
- You do the exercise with one leg first and then switch to the other side.
- Body tension! Do not fall into a hollow back!
Do 12 repetitions per leg and three passes.
9. the quadruped stand
This exercise is great for your butt and thighs. At the same time it is good for your lower back.
- You start in the quadruped position. Place your palms under your shoulders.
- Place your knees under your hips. Tighten your abdomen.
- Extend one leg backwards. Important: stretch through!
- Now you raise and lower it about 10 cm. The point is that you make a rocking movement, but always have the leg under tension.
- Important: The gaze is directed downwards and the belly does not sag.
Rock your leg for about 30 seconds before switching sides. Three passes per side.
10. wall sitting
This exercise is great for butt and thighs. And you can do it just about anywhere.
- Stand facing a wall. Squat down and lean your back firmly against the wall.
- The legs form a 90° angle.
- Tense the thighs. The back is upright.
- Hold this position for at least 30 seconds. 3 passes.
Too boring? Then you can also train your biceps with a kettlebell. Lift and lower the kettlebell with a biceps curl.
So you finally get rid of thick thighs!
11. strengthening for the inner thighs
The inner thighs also want to be nice and toned.
- Lie on your side. Support your head on your arm.
- Angle the lower leg.
- Now lift the upper leg slowly and controlled into the air.
- Stretch it firmly and do this exercise very slowly.
- Lower the leg again but just before you put it down, raise it again.
Do 12 reps per leg and 3 passes.
12th exercise for thighs and buttocks
This exercise is really an absolute secret tip for buttocks and thighs. For this exercise you need a chair.
- Use your forearms to support yourself on the seat. You stretch both legs backward.
- Then start to pull one leg up stretched until it is level with your shoulders.
- Lower it again slowly and raise it again.
- Important: The back is straight, the abdomen tense! Do not form a hollow back!
12 repetitions and 3 passes.
13. stretch jump
A great exercise that strengthens the buttocks, thighs and bounce.
- Squat down. Keep your back straight. Put your weight on the balls of your feet.
- Now you jump explosively into the air.
- Stretch your body firmly from the fingertips to the toes. When you land, squat down again and start from the beginning.
15 repetitions and 3 passes.
Treat yourself to this bounce workout!
Our conclusion
If you want to see progress in exercises for buttocks and thighs, you should do them regularly. 3 times a week is optimal to strengthen the muscles and tighten the legs. So nothing stands in the way of your dream figure!
PS: Don't forget to stretch extensively before the exercises. Here you will find suggestions for great Stretching exercises!
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