Effective Exercises For Firmer Buttocks And Legs

Want to know how to get a firmer butt and legs? Try some of these exercises! They help to tone, tighten and strengthen both.

Want to know what effective exercises you need to do to get more toned, stronger and firmer buttocks and legs?

Read on!

1. Upper body bend for firmer buttocks and legs

To do this exercise, stand straight up with your feet shoulder-width apart and your hands on your hips.
Bend down and make sure your back is straight. Stop when the upper body is parallel to the floor.
Have your knees slightly bent.
Return to original position. Do 4 sets of 10 repetitions.

To make this exercise even more effective, keep your back straight and lift your gluteal muscles.

Put your feet shoulder-width apart.
Bend your knees as you inhale. To do this, lower your buttocks as if you were sitting down in a chair.
When exhaling, return to starting position.
It is recommended to do 4 or 5 sets with 10 to 12 repetitions.
Try to make the buoys as low as possible to make the muscles work harder.
Keep your back straight and try to make sure that your knees do not go further forward than your toes.

To do these squats with a jump, you need to keep your feet shoulder-width apart and your back straight.
Squat on the inhaler and lower your buttocks until it is parallel to the floor.
When exhaling, jump sharply upwards with speed.

Do the same with each repetition and do 4 series with 12 repetitions.
It is important that you land back on the ground with both feet at the same time.

To do this type of squat you need a chair.
Stand up with a straight back while leaning on the back of the chair.
Take one leg back and lower yourself until your hips are parallel to the floor.
Place all the weight on the heel of the front leg and bend it to 90 degrees, while keeping the other leg relaxed.

Then return to the original position and do 4 or 5 sets of 10 or 12 repetitions with each leg.
It is important for the knees not to go further forward than the toes.

Place your feet shoulder-width apart.
Then place the tips of your feet at a 45 degree angle. Do not forget that your back should be straight at all times.
Sit down slowly and return to your original position.
In this exercise you will work the inner muscles of the thighs and buttocks.
For this to be effective, do 4 or 5 sets of 10 to 12 repetitions.
Remember that the knees must not go further than the toes and that the back must remain straight.

To make the results right, you have to stand up straight.

Spread your feet a little less than a shoulder width apart.
Take a large step to one side and lower yourself as if to sit down, until your hips are parallel to the floor.
Keep your shoulders open and your arms down.
Then bend your front leg to an angle of 90 degrees and let your body weight fall in this area.
Lift yourself up from the heel and change legs (the hind leg now becomes the front leg and vice versa).
Do 4 or 5 sets of 20 repetitions each.

To do this exercise, stand on all fours on the floor.
Then bend one leg and lift it as high back as possible before returning it to its original position.

Hip lift is made lying on the floor with the face up.

Bend your legs and set them shoulder-width apart.
In this position, lift and lower your hips. Do this exercise in 4 or 5 sets of 25 to 30 repetitions.
To make it more effective, when lifting the hips, maintain the position for a few seconds, tighten the buttocks muscles as much as possible.

Do a full squat, taking your body weight to the tip of your feet.
Go forward with your hands and enter a plank position, and return to the original position with a jump.
Do 3 or 4 series with as many repetitions as you can, the more the better.