Exercises Ideas,  Health and Fitness,  Weight loss

8 Simple Exercises to Get Tight Thighs and Buttocks

Many women are looking for ways to get slim thighs and buttocks. A slim body look great when you step out in a new dress or pair of jean

1. Clockwork Lunge:

How to do:

  • Stand with hands on your hips and feet hip-width apart.
  • Take a big step forward with your right foot and lower down until your right leg is bent 90° and your left knee is nearly touching the floor. Push back up to starting position.
  • Take a big step to the right with your right foot, bending the right knee and keeping the left leg straight. Return to the starting position.
  • Take a big step back with your right foot. Lower until left leg is bent 90° and right knee is almost touching the floor.
  • Rep with the left foot, stepping to the front, then to the left side, then back. That’s one set. Do 15 sets.

2. Stability Ball Leg Lifts:

This is one of the easy-to-do exercises for slimmer thigh that includes a stability ball. This stability ball exercise makes the inner thigh workouts a bit more challenging. It helps to tone the core and inner thighs.

How to do:

  • Lie on your side with your arms kept crossed in front of your body, and a stability ball placed your feet.
  • Gently lift the ball up towards the ceiling using your hips and butt and then return to the starting position.
  • This makes 1 repetition. Complete 3 sets of 15 repetitions.

3. Froggy Squats:

This fun movement is a fat burner as well and it is very good for your heart and general fitness.

How to do:

  • First you have to spread your feet beyond shoulder width apart.
  • Now place your hands in front of your body and inhale while you go down and exhale when you go up.
  • The important point you should note is that you have to push hips back with out bending your knees and folding them towards your toes.
  • You can do this exercise for about 10 to 15 minutes.

4. Side-Lying Double Leg Lifts:

This is a variation on leg lifts with a twist to add extra focus on those inner-thighs. Basically you are using one leg to lift the weight of your other leg. Working the inner-thighs of both in the process.

How to Do:

  • Using a mat find a comfortable spot to lay down on your side.
  • Extend your arm nearest to the floor out straight, as if you were reaching for something.
  • Hold your legs together and slowly raise them both as far as you can comfortably do so.
  • Keep your toes pointed forwards, and control the movements slowly.
  • The form you want to keep is your upper body flat to the floor, and pivoting at the hips only.
  • Hold the position for 1-2 seconds when your legs are elevated, then slowly return them to the floor. 1-2 sets of 15 reps per side is ideal.

5. Side and Cross-Over Lunges:

This exercise will help you to tone your inner thighs as it hits them from different directions.

How to Do:

  • Stand straight with your feet shoulder-width apart. Take your left foot making a wide side-step.
  • Bend your right knee so you push your hips behind you when you are stepping aside.
  • Your right leg remains extended as you move your body weight
  • on your left side.
    Touch the ground with your finger tips so your arms on either side of the left foot.
  • Return to standing position. Perform 1 set for each leg, 10-15 repetitions.
  • For the classic lunges, stand with your right leg forward and left leg back.
  • Then slowly bend the knees until both legs are nearly at right angles. Then push back up to starting position.
  • Remember to keep your back straight and don’t let your knees extend over your toes.
  • Perform 1 set for each leg, 10-15 repetitions.

6. Mountain Climbers:

How to Do:

  • You should begin by standing and bend over forward.
  • Place hands on the floor/mat and slide your legs back. This brings you to the plank position.
  • Rapidly move your left knee forward as close to your chest as you can and back again.
  • Repeat this on your right side. Now bring the left knee out to your left side toward your arm pit.
  • Bring your leg back so that you are in the plank position and repeat this movement on the right side.
  • Once you have gone through all four of these movements, stand up. Drop down and repeat at quickly as you can!

7. Squat Jumps:

How to do:

  • Keeping your back straight, sit with hands on your head & feet kept apart.
  • Now, jump up and get back to the starting position.
  • Try to perform at least 3 sets of 15 exercises.
  • While doing this exercise, tighten your abdominal muscles so that you can balance yourself while you’re jumping and landing on your toes.

8. Prone Leg Circles:

Prone Leg Circles for this particular issue because it tones the lower back as well as the buttocks, hamstrings and inner and outer thighs,

How To Do:

  • Lay face down with your legs out straight and your forehead resting on the backs of your hands.
  • Pull your abs in. Zip your thighs together and lift your legs a few inches off the floor.
  • Next, moving from the hips, make small circles with your legs in opposite directions.
  • Circle 8 times, then reverse the direction and do 8 more circles.
  • Repeat the pattern twice more, then rest by pushing your butt back into Child’s Pose and holding for 30 seconds

Leave a Reply

Your email address will not be published. Required fields are marked *