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6 exercises for thighs and buttocks

Want to look great in a bathing suit, a short skirt or a pair of tiny shorts? Then, it it time to do exercises for thighs and buttocks!

6 exercises for thighs and buttocks

To have toned thighs and raised sexy buttocks, you have to perform regularly a set of 6 exercises for thighs and buttocks.

Toning thighs
1. Start the exercise in orthostatic position, legs apart and hands at waist side.
2. From this position, flex legs laterally, extending internal thigh. Make sure you keep your back straight and abs tense.
3. Then perform a side lunge making between the thigh and leg an angle of 90 degrees. Keep back straight and abs contracted. Return to starting position and then perform exercises in the other direction.
This exercise trains inner, outer and back thighs and buttocks. Repeat the movement 40 times.

Semicircle with extended leg
1. Start the exercise in the standing position with hands on the ground and one leg extended back diagonally. Make sure you keep your back straight and abs tense.
2. Raise the leg parallel to the ground and then make a semicircle moving your leg diagonally in the other direction.
Repeat this exercise 30 times, and then change leg. The exercise involves the posterior thigh muscles and buttocks.

Pyramid with flexed leg
1. Start the exercise in the standing position with hands on the ground and one leg bent down. Make sure you keep your back straight and abs tense.
2. Raise up the flex leg above ground so that between the thigh and the lower leg to form an angle of 90 degrees.
3. Then move down the flexed leg below the knee. Lift the leg up again.
Perform this exercise 30 times, and then change leg. You will feel the contraction of buttocks muscles. Inhale through the nose when muscles are relaxed, and exhale through the mouth at their contraction.

Exercise for buttocks using dumbbells
1. Start the exercise in the standing position with hands on the ground and one leg bent back so that, between shin and thigh to form an angle of 90 degrees. For a more intense muscle contraction, place a 1-2 kg dumbbell between shin and thigh.
2. Get the flexed leg down, keeping the angle of 90 degrees between the leg and thigh. Return to starting position.
This exercise is intended to train large buttocks muscles. Inhale through the nose when muscles are relaxed, and exhale through the mouth at their contraction. Repeat this exercise 20 times with one leg and 20 times with the other.

6 exercises for thighs and buttocks 2

Back and legs training
1. Start the exercise in the standing position with hands on the ground. The back is fixed parallel to ground.
2. Extend your hand and leg parallel asymmetric to ground. For a more intense muscle contraction, hold a dumbbell of 1-2 kg. Return to starting position.
Repeat the movement 10 times, and then perform the exercise with the other arm and leg. You will feel your back muscles and posterior thigh. Inhale through the nose when muscles are relaxed, exhale through the mouth at their contraction.

Developed buttocks
1. Raise your torso parallel to the floor while leaning on the palms.
2. From this position, lift one leg upward extended. Return to starting position and repeat with the other leg.
The exercise is intended to train back muscles, posterior thigh and buttocks muscles. Inhale through the nose when muscles are relaxed, and exhale through the mouth at their contraction. Repeat the exercise 20 times.

The set of 6 exercises for thighs and buttocks recommended by Unica Sport instructor, Stela Popa, branch Shaping +, are very efficient if you perform them dynamically and regularly. These exercises for thighs and buttocks train inner and outer thighs as well as back muscles.

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