7 Simple Step Exercises for Perfect Buttocks, Thighs, and Legs

We have gathered 7 simple exercises that will give you slim legs in no time. Try to do at least 30 repetitions of each set and make sure to warm slightly before starting.

Set 1: Lungs with jump-changing legs

  • Stretch forward with your left leg, keeping your back straight and your right knee lower than your left.
  • Jump as high as you can, helping you with your arms.
  • Move your legs in the air, landing in a position of posture with your right leg.

Start with 10 to 12 repetitions, changing your leg each time before landing. Gradually increase the number of repetitions to 30.

Set 2: jump crunches

  • Bend your knees a little and pull your arms back.
  • Jump up, trying to lift your knees as high as you can.

This exercise requires more effort than others. It is difficult to make 30 jumps on your first attempt, so it is better to divide them into 3 sets of 10 repetitions with a minute of rest between them.

Set 3: Leg raise on the side (for the outer thigh)

  • Lie on your right side and lean over your hand. Place your left hand firmly on the floor in front of you.
  • Slowly raise and lower your right leg without sudden or high movements.
  • Do it again with the other leg.

This exercise is useful for thighs and buttocks.

Set 4: Leg raise on the side (for the inner thigh)

  • Lie on your right side and lean over your hand. Bend your left leg and place it firmly on the floor in front of you, keeping it still with your left hand.
  • Slowly raise and lower your right leg without sudden or high movements.

Repeat this game for the other leg too.

Set 5: Dumbbell lunges

  • Keep your back straight with your hands at your sides.
  • Still standing, reverse the lungs (back off) with the right leg and then the left.

Try to make the deep thrust by bending the leg at a right angle. You can use 17 fl. 0.5 L bottles instead of weights.

Set 6: side arches with dumbbells

  • Place your left hand on your waist while holding the right dumbbell.
  • Take a step to the left, lean with your back straight and turn your torso in the line of your right leg.
  • Touch the left ankle with the right hand, keeping the right leg straight and the left bent at the knee.

Repeat the procedure for the other side using a 17 fl. oz bottle instead of weight if necessary.

Set 7: smooth lifting of the leg from a prone position

  • Support your right hands and knees by stretching your left leg.
  • Slowly raise your left leg to full height, then slowly lower it backward.

Change your leg later and repeat it.

Preview photo credit depositphotos

Based on materials from goodhouseyoamoloszapatos


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