7 best butt and leg exercises at home you can do without equipment

The thighs and buttocks are a problem area for many girls and women, where the layer of fat thickens and cellulite appears.

So you need to work on reducing the size of your thighs and lifting your buttocks. This means that you have 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

– Begin your training 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 to 3 times a week.

Do these exercises at home if you want to tone your leg and butt muscles.

1- Lunge tilt

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

2- Tilt to the side

Stand straight with your feet hip-width apart. Arms alongside your body. Shift 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 floor and swing it to the left. Keep your balance, work your abs, buttocks, hips and legs. Return to the starting position. It's a repetition. Do as many as needed on each side.

3- Diagonal lunge

Stand straight, feet hip-width apart. Place your right foot on the paraglider. Bend your right knee slightly. Bend your knees, slide your right foot back and to the left, as if curtsying. At the same time, lean your body forward and turn it slightly to the left, arms at your sides. Work your legs, buttocks, thighs and abs. Don't slouch or strain your lower back. Return to the starting position. It's a repetition. Perform the required number on each side.

4- Leg swing in squat

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

5- Angled body lunge

Stand straight, feet shoulder-width apart. Put your hands behind your head and stretch up with your head. Step your right foot forward, bend your knees at a right angle and 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 the lower back and neck. Work your abs, hips and legs. Then return to the starting position: first straighten the body, then step back with the right foot. It's a repetition. Perform the required number on each side.

6- Side lunge with body rotation

Stand straight, feet shoulder-width apart. Place your right foot on the paraglider. Slide your right foot to the side, while turning your body to the right (don't strain 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 the body, bring the feet together. This is one repetition, complete the required number of these in each direction.

7- Reverse plank with leg lifts

Sit on the floor with your legs straight. Lower your hands behind your body, pointing your fingers forward. Lean on your heels. Raise your pelvis above the floor, continuing to support yourself with your hands and heels so that your body and legs form a diagonal line. 

Work your abs, hips and legs, gently lift your right leg off the floor, hold for 1-2 seconds, lower and raise your left leg aabove ground. This is one rep, do as many as you want.