The best routine to tone the buttocks and thighs

The importance of toning the buttocks

The buttocks and legs are the largest muscles in a person’s body. Hence, it is very important to maintain and tone them. Working on these body parts will boost your entire metabolism.

Strong glutes not only look good, they also help relieve back pain and make everyday movements, such as standing, jumping, or climbing, easier.

To strengthen your glutes and tone your buttocks and thighs, you don’t need any equipment. These five exercises alone will take care of the lower half section of your body. So let’s see them.

1. Squat

The squat is considered the best exercise to shape the buttocks. It is a full body compound exercise that will make your body look pretty.

• Stand tall with your feet a little more than shoulder-width apart and your chest lifted.
• Extend your hands in front of you to help maintain your balance and clasp your fingers together.
• Start by sitting down and then stand up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
• Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.

Repeat it 15 times.

2. Glute Bridge

This is a great way to release tension in your lower back while also toning your glutes and thighs. It is advised to perform this exercise on a yoga mat and a flat surface.

• Lie on your back on the floor.
• Keep your hands by your sides and your knees bent, with your feet shoulder-width apart and flat on the floor.
• As you exhale, gently lift your hips off the ground, keeping your back straight.
• Keep your hips raised for a few seconds.
• Breathing in, slowly lower your hips to the ground.

Note: Try lifting one leg straight up for a more intense workout.

Repeat this 60 seconds.

3. Side leg raise

This is a dynamic exercise for the lower body. This exercise will help you work your glutes from all angles.

• Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
• Lift your left leg up as far as you can, keeping your leg straight. Hold it for 1 second at the top.
• Slowly lower your leg.
• When you do the repetitions change legs and repeat the same.

Do this for 10 times with each leg.

4. Squat holding the pulse

• Stand with your feet hip-width apart. Start by pushing your hips down so that all of your body weight is on your heels. Squat down to a 90-degree angle, just like you do your normal squat.
• Stand back up, pressing through your heels, but remember not to go totally straight.
• Make small movements up and down as if you were pulsing to feel the burning.

Repeat and perform at least 2 sets of 20 repetitions.

5. Side lunges

It is considered one of the best exercises to tone buttocks and thighs at the same time. It is a slightly different and traditional version of lunges. It is a very respectful exercise with the knees, reducing the risk of injury.

• Stand 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 ground, 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.

Do this with both legs and do three sets on each side.

In order for your body to improve, you need to make sure that you are regular with these exercises and give your body time to adjust to them.