Thighs and butt are a problem area for many girls and women, where the fat layer thickens and cellulite appears.

So you need to work on reducing the size of your thighs and lifting your buttocks. This means that you need to work in several directions at once. This will help you build muscle tone in your lower body.

Best exercises for legs, buttocks and thighs

  • Start your workout with a warm-up.
  • Build the class into a comfortable routine. “I recommend doing exercises of 20-30 reps, 15 seconds rest between exercises.
  • Perform 4-5 is enough for a complete workout.
  • End your workout with short stretching exercises.
  • Perform this program 2-3 times per week.

Do these exercises at home if you want to tone your leg and buttock muscles.
1- Lunge Incline

Stand up straight with your feet shoulder width apart. Bend your right knee slightly and place your right foot on the glider. Gently slide your right foot back and lean your body forward, bending your left knee and placing your right palm down. Work your legs, thighs and abs. Then slowly return to the starting position. This is one repetition, perform the required number on each side.

2- Tilt to the side

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Stand straight with your feet hip-width apart. Arms by your side. Transfer your body weight to your right foot. Slowly bend your body to the right, stretch your right arm out to the side, lift your left leg off the ground and move it to the left. Keep your balance, work your abs, buttocks, hips and legs. Return to the starting position. This is one repetition. Do as many as you need on each side.

3- Diagonal lunge

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Stand up straight with your feet hip-width apart. Place your right foot on the glider. Bend your right knee slightly. Bend your knees, slide your right foot back and to the left, as if you were bowing. At the same time, lean your body forward and turn it slightly to the left, arms at your sides. Work on your legs, buttocks, thighs and abs. Don’t slouch or strain your lower back. Return to the starting position. This is one repetition. Do the required number on each side.

4- Squat Leg Swing

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Stand straight with your feet hip-width apart. Place your left foot on the glider. Bend your right knee slightly. Put your hands behind your head, exposing your chest. Without separating your left foot from the glider and the ground, take your left foot to the side and make a circle with it. At the same time, lean your body to the right. Work your abs, glutes and legs while keeping your balance. Return to the starting position. This is one repetition. Do the required number on each side.

5- Reclining body lunge

Stand up straight with your feet shoulder width apart. Put your hands behind your head and stretch upward with your head. Step forward with your right foot, bend your knees at a right angle and do a lunge. At the same time, bend your body to the left, put your left hand down and try to touch the ground with it. Control the position of your lower back and neck. Work on your abs, hips and legs. Then return to the starting position: first straighten your body, then move your right foot back. This is one repetition. Do the required number on each side.

6- Side lunge with body rotation

Stand up straight with your feet shoulder width apart. Place your right foot on the glider. Slide your right foot to the side, while turning your body to the right (don’t force your lower back) and touch your left hand with your right foot. Then turn your body to the left and touch the left foot with your right hand. Then turn your body to the right again and touch your left hand with your right foot. Return to the starting position: straighten your body, bring your feet together. This is a repetition, perform the required number of these in each direction.

7- Inverted plank with leg lifts

Sit on the floor with your legs straight. Lower your hands behind your body, pointing your fingers forward. Lean back on your heels. Raise your pelvis off the floor, continuing to rest on your hands and heels so that your body and legs form a diagonal line. Working your abs, hips and legs, gently lift your right leg off the ground, hold for 1-2 seconds, lower it and lift your left leg off the ground. This is one repetition, do as many as you like.