7 Exercises That Will Tone Your Abs Butt and Thighs at the Same Time

| January 30, 2022 | Uncategorized | No Comments

These seven exercises that we’ve put together target the glutes and hamstrings. They might be more intense than your usual exercise routine but they’ll give you a fitter, firmer butt after a few weeks’ time.

CLAMSHELL 

  • Lie on the side, legs stacked and knees bent at a 45-degree angle.
  • Use your top arm to steady your frame. Now, engage your abs by pulling the belly in to help you stabilize the spine and pelvis.
  • Raise the upper knee as high as you can, but don’t move the lower leg off the floor.
  • Pause and get back to the starting position.

Do 20 reps on each side.

TAKE THE STAIRS

  • If you want firm buttocks this can be very effective.
  • You can build up to doing two steps at a time.
  • To keep your muscles long and lean stretch your legs when you get to the top.

LUNGES

  • Start the exercises standing with your feet shoulder-width apart and your hands on your hips.
  • Then step forward with one leg and flex your knees until your rear knee nearly touches the floor.
  • After that, bring your body back.

Switch legs and Repeat it 20 times

PELVIC LIFT

  • Lay down on the ground with your palms facing down and your feet static on the floor.
  • Lif your body by using your feet and hips.

Hold for 2 seconds, lower down slowly, and repeat 8 to 12 times.

THE DONKEY

  • Start on all fours, but support your body using your elbows.
  • Lift and extend one leg as high as you can and hold it in the air for 10 seconds.
  • After that repeat the exercise with the other leg.

Complete 20 reps on each leg for 4-5 sets.

SQUATS

  • Stand with your feet slightly wider than hip-width apart.
  • Your toes should be slightly pointed out, and your hands should be on your hips or in front of you.
  • Slowly push your hips back into a sitting position while bending your knees.
  • Avoid driving your knees forward and instead focus on hinging your hips back, as if you’re sitting in a chair.
  • Then, hold the position for 2–3 seconds and slowly lift back up into the starting position.

Perform 8–12 reps for 2–3 sets.


STEP-UPS

  • Push into your heel to lift the body and concentrate all your weight on your stepping leg.
  • Lower down gently, barely touching the toes of your other leg to the ground.
  • If you take it slow and concentrate on the working leg, you’ll really feel this move.