Shapely buttocks: 7 exercises on one leg to tighten the inner thighs

 Shapely buttocks: 7 exercises on one leg to tighten the inner thighs

As diets flourish, many people sign up to the gym and indulge in cardio or strength training exercises to slim their bodies. To have the silhouette of their dreams, they know that sport is essential. In addition to cardio which burns calories and sheds fat, strength training exercises build the body, have a flat stomach, lean abs, firm thighs and shapely buttocks. In this article, we reveal 7 very effective exercises to have toned thighs and rounded buttocks.

To eliminate saddlebags or cellulite and tone flabby thighs and buttocks, there are some great workouts. Willpower, courage and perseverance are the keys to achieving your goals in terms of food and sport. Thanks to these three pillars, many people have been able to achieve a surprising physical transformation. And if they did, why not you? To help tone your butt and slim your thighs, here is a series of one-leg exercises to build up effort and have a nice, muscular butt.

7 exercises for a plump butt and firm thighs

1. Dip on a bench

Dips are exercises designed primarily to build your triceps, the muscles under your arms. But in this version of dips, you don't just work your arms but also your legs. To do this exercise, start with your back to a bench or chair. Place your hands on the ledge and your arms should be bent so that they form a 90 ° angle. Keep your legs straight and lift your butt off the ground. Then lift one leg off the ground and extend your arms to come up. Perform 2 sets of 10 reps, then switch to the supporting leg to repeat the same exercise with the other leg.

2. One-leg squat

Squats are formidable exercises for firming the buttocks. They can be done with dumbbells, a barbell, weighted ankle braces or with your body weight. If you want to build your buttocks without gaining a lot of volume, it is best to do them without equipment. To perform the one-leg squat, stand with your arms straight forward. Then slowly descend, buttocks back, supporting yourself on the right leg. Straighten your left leg while contracting your abs so you don't lose your balance. Return to the starting position and do the same movement with the other leg. Do 15 repetitions for each leg. Be careful, do not go too low at the risk of hurting yourself. Indeed, this exercise requires a lot of flexibility and stretching. If you are new to exercising, or if this movement seems too complicated, move on to the other exercise.

3. Side slits

This exercise uses the hamstrings as well as the adductors. Thus, it helps slim the hips, strengthen the thighs and buttocks and effectively remove orange peel. Start by standing with your back straight. Lower your buttocks by bending the right leg and bringing it as far as possible to the right side. Then push up on the right leg to return to the starting position. Do the same movement with the left leg.

4. Scissors

The scissor exercise works the muscles of the thighs, stomach and back. It promotes toning of the entire silhouette and provides excellent results. To achieve this movement, begin by lying down on a gym mat with your legs straight and your arms at your sides. Lift your head off the ground to work your abs and lift your right leg, stretched out at a 45 ° angle. Then lift the left leg while lowering the right leg. Kick your feet while keeping both legs straight.

5. Board on ball

For this exercise you will need a mat and a gym ball. Place the palms of your hands on the ball and assume a sheath position, supporting yourself on your forearms. Raise your right leg as high as possible to the rear. You can bend your right knee for more intensity. Then bring the leg back to the ground. Do 30 repetitions for each leg.

6. The invisible chair

The chair is a formidable exercise to have a flat stomach and tapered legs. This exercise works on the hamstrings as well as the quadriceps. Standing against a wall, assume a seated position as if you have a chair below your buttocks. The thighs should be parallel to the floor and the feet together. Straighten your right leg to increase the effort and hold this position for a minute. Take a 30 second break then switch legs. Do 4 sets for each leg to get results as quickly as possible.

7. Alternate side abduction with elastic band

Targeting the small and the gluteus medius, this exercise tones the thighs and eliminates the fatty deposits responsible for what are commonly called love handles. On your gym mat, lie on your side and place a rubber band around your calves. Stand on the right side and bend your right arm to support your head. Raise the left leg as high as possible to feel the tension induced by the elastic, then lower the leg back down. Do 20 reps, then switch sides. For quickly visible results, perform 3 sets of 20 repetitions on each side.