How to Get Beautiful Curves – Learn 4 Exercises For Buttocks And Thighs
The butt area is the hardest zone to shape and tone but it is really worth exercising. Firmed and fit hips will make your step lighter and you will turn heads at the beach or pool areas. Exercises for buttocks and thighs are aimed at anybody with fat surplus in the lower part of the body.
Here are four main thigh workouts that should be done daily to attain good slimming result. These workouts can be performed at home or in the gym. Special movements help to burn calories and tighten the skin.
So, if you are interested in weight loss, you might find usefull these previous topics:
How Many Times a Week Should I Exercise For Best Thigh Slimming Effect?
The whole program of exercises for buttocks and thighs will take you about 30-40 minutes per day. After few weeks of trainings you will notice visible changes of your thighs: they will become more toned and fit. Let’s see the instructions for thigh and buttocks work outs:
Start: To warm up, shake your arms, do several jumps and knee-bends. You may take a dumbbell in each hand if you feel that you need additional weights.
1 exercise: leg lateral swings
p.1 Stay steady. Raise your right leg to the right as high as you can. Hold it in this position for 5 seconds.
Repeat for the left one.
p.2 Make a set of 25 fast and intensive swings to the right with your right leg.
Do the same with your left leg.
Finish with another 5 second static position as in p.1
2 exercise: heel pushes
This workout brings amazing results for buttocks and upper thighs.
p. 1 Kneel on all fours. Make sure your back is straight and your stomach is pulled in.
p. 2 Raise your right leg, keeping it bent.
p.3 Then start pushing moves with your right heel. Imagine that you are in a room with low ceiling and you have to stroke it.
Make 30 short and intensive pushes. Repeat for the left leg.
3 exercise: lateral swings in kneeling position
This exercise is more complicated than previous two. If you are a beginner, you should bend a little your legs.
p.1 Remain in kneeling position on all fours. Keep your back straight by pulling in your stomach.
p.2 Stretch your right leg and move it to the right.
p.3 Raise it till it becomes parallel to the floor. Hold for 5 seconds.
p.4 Then make 25 swings starting and returning at the same point of parallel to the floor.
Repeat for the left leg.
4 exercise: pelvis pushes
It’s a famous workout that has a lot of variations in different fitness practices: yoga, pilates and callanetics.
This exercise will firm your buttocks and make it look slimmer.
p. 1 Lie on the floor. Bend your knees with keeping heels on floor.
p. 2 Strain buttocks and lift your pelvis as high as possible. Keep your muscles strained. Hold this position for 10 counts.
p. 3 Make a set of 40 pelvis pushes. Your upper part of the body should be relaxed, while your lower muscles remain permanently strained.
So, as you may see, exercises for buttocks and thighs are pretty easy to do and don’t require special equipment. Turn on your favorite CD and start trainings. The results will appear sooner than you think.
Photos by Keith Allison
Model: Alivia Sinay