The legs are our foundation. These 6 exercises are the most effective for toning the legs and buttocks, making them stronger and healthier. For satisfactory results, include these exercises in your daily exercise routine.
Exercise 1: Lunges
First, you should stand with your feet shoulder-width apart and your hands on your hips.
Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
Finally, take your body back (starting position).
Then do the same with the other leg.
Do 10 repetitions with each leg.
Exercise 2: Lateral lunges
Stand up with your feet and knees together.
If it’s comfortable for you, hold a pair of dumbbells.
Take a big step with your right foot to the right side.
Slowly lunge toward the floor, without extending your right knee past your toes and keeping your left leg relatively straight.
Now push off with your right foot to return to a standing position.
Repeat the same process with the other side.
Complete 3 sets of 12 reps.
Exercise 3: Speed Skater
Jump to the side, and as you touch the ball of your foot to the ground, bring your opposite leg back.
Immediately jump back in the other direction, and keep alternating until you complete the repetitions.
Perform between 25 and 50 total repetitions.
Exercise 4: Sumo squat
Stand with your feet slightly wider than hip-width apart and turn your feet out.
Keeping your hands together in front of your chest, push your hips down and back into a squat.
The weight should be on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
Return to standing position and repeat.
Do 10 repetitions.
Exercise 5: Jumping Jacks
Stand with your feet together and your hands by your sides.
In one movement, jump your feet to the side and raise your arms above your head.
Immediately reverse that movement by jumping back to the starting position.
Do 30 repetitions.
Exercise 6: Back kick with chair
You can use a chair or even a bed to support your upper body while you do this move.
Position yourself about 60 cm away from a bench or chair or the edge of a bed.
Keep thighs and feet together.
Lean into the support object and hold it firmly with both hands. Your torso should be parallel to the ground.
Now you’re going to lift your left leg back until it’s parallel to the ground.
Hold for 1 second and return to starting point, then do the other leg.
Do 12 repetitions with each leg.
