Wishing for tight legs and Jennifer Lopez’s butt? Here are the most effective workouts to try out! Tone up, firm up and burn fat from legs, thighs, and bottom with these easy to do exercises.
Given they take about half an hour and all you need is two dumbbells, which you can easily replace by filling two plastic bottles with sand or water, depending on how much weight you can handle, this bootylicious workout can be done at home. We’d also recommend looking into a recumbent bike, as in comparison to an upright bike, its a more comfortable seating position, and it allows you to target the leg muscles (including the glutes), whereas an upright bike can put more pressure on your back.
The exercises are highly effective and time-saving, so if done 4-6 days in a week, we guarantee results in less than 3 weeks! So, what are you waiting for? Check them out!
1. Donkey Kick
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Although it may seem effortless, because it puts the most pressure on the minimus muscle, the donkey kick exercise is one of the most effective glute exercises there is! Place your hands directly under your shoulders and your knees now under your hips. Raise your leg behind you until your thigh is almost parallel to the floor while keeping your knee at a 90-degree angle. Pulse your foot toward the ceiling by squeezing your glutes. Return to the start position. Repeat this in 3 series – 15 kicks each time.
2. Squats
Contrary to popular belief, a squat is not a leg exercise but a full-body one. However, it is a large contribution to forming the minimus and Maximus muscles. You do a squat by bending through your hips and knees, keeping your back intact, until your hips come lower than your knees (“breaking parallel“). Note : Do not allow your knees to go forward beyond your toes as you come down!
3. Fire Hydrants
Have you seen a dog peeing on a fire hydrant? It’s somewhat similar. To perform it, get out on all fours and keep your right knee bent. Lift it to the side to a point where it’s parallel with your hips. Keep it here for a few seconds and return to the starting position. Do 3 sets of 15 repeats.
4. Plie or Sumo Squat
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The sumo squat places more emphasis on the inner thighs and glutes. To do this exercise, grab a dumbbell or a bottle and hold one end with both hands. Stand with feet about twice shoulder-width apart and toes pointed out at an angle. Then, bend your hips until your thighs are lower than your knees. The lower back should have a natural arch with a chest out. Exhale as you push back up to the starting position.
5. Dumbbell Lunges
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In the starting position, you stand up-straight with two dumbbells in your hands. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down while keeping the torso upright and maintaining balance. As you go down, inhale. With the heel of your foot, push up and go back to the starting position as you exhale.
6. Dumbbell Deadlifts
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From standing up position, holding two dumbbells with your hands, you lower your torso and thighs until they are parallel with the floor. Your arms should be straight, your lower back arched, not rounded. Repeat this 12 times in 3 series.
7. Hip Raise
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Also known as the bridge exercise or butt lift, the hip raise is extremely effective in tightening your back-leg area. To perform this exercise, lay on your back knees, lift, and pointing to the ceiling. Lift your thighs until they are the same height as your knees without moving your head and upper back. Return to the starting position. Do 3 series of 12 repeats.
8. Kettlebell One-legged Deadlift
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Holding a kettlebell in one hand, stand on one leg, on the same side that you hold the kettlebell. Extend your free leg behind you and continue lowering the kettlebell until you are parallel to the ground. Return to the upright position. Do 3 sets of 12 repeats.
9. Jumping Jacks
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You have done it as a child! Jumping jacks is an easy and fun exercise that involves your leg muscles and arm, back, and abdominal muscles.
10. Crusty Lunges
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Hold a dumbbell with both your hands. From an up-straight position, extend your left leg behind your right one(standing on your left heel). Then lower your body until both your legs are parallel to the floor . Your back should be straight, and your hands holding the dumbbell should be up to your abdominal area.
