Not every girl is ready to go to the gym after work on a regular basis. Meanwhile, everyone wants to be healthy and fit. Don’t give up that easy — many exercises that trainers recommend can be performed at home. And you might be able to attain the same results by going to a gym, if you perform them regularly.
Music911 selected several exercises that will help you pump up your glutes and thighs at home just as well as you would do at the gym.
1. Spiderman pose
When performing this exercise, the surface of the leg from the calves to the thighs gets stretched, tendon tone sustains, and core muscles, which include abdominal, thigh, and glutes that support the spine and pelvis, strengthen.
- The initial position is a high plank with straight arms. Bring right knee to the right elbow without lifting the hips.
- Go back to the initial position. Repeat the same action with the left knee and elbow.
2. Star jump
Your quadriceps will get the main workout with this exercise. It makes legs slimmer and stronger.
- Keep your feet together and your arms at sides. Bend your knees, try to send your hips back, and get into a half-squat.
- Make a sharp jump up, spreading your arms and legs in a star shape.
- Land carefully on the balls of your feet and go right back to the initial position.
3. Single-leg deadlift
The deadlift works out your glutes, hamstrings, obliques, and the muscles of the shoulder girdle.
- Stand with your legs hip-width apart and place your arms along your body.
- Transfer your body weight to your left leg and lift the right one, bending forward at the same time. In order for your arms to help you maintain your balance, extend them down. Keep bending forward until your right leg and your torso make one line, parallel to the floor.
- Repeat the same exercise on your left leg.
Your glutes, quadriceps, and hamstrings will get a workout while performing this exercise.
- Stand straight, jump to the right side, and land on your right leg.
- Jump to the right one more time, then do 2 jumps to the left.
- Alternate the jumps, gradually increasing the speed.
Do 3 reps.
5. Single-leg bridge
This variation of the bridge makes your glutes stronger and adds an extra load to the core muscles.
- Lie on your back, bend your knees, place your feet hip-width apart.
- Lift your hips and one leg, putting pressure on the heel and shoulder blades, stay in this position for 5-10 seconds. Go back to the initial position, and alternate the leg.
- When performing the glute bridge, there should be tension in the buttocks and core.
Do 3 reps.
6. The camel pose
Not only does this variety of the bridge with a chair work out the glutes, but it also stretches the thigh muscles. Moreover, chest and shoulder muscles get worked out too.
- Sit down on the floor in front of a chair with your back to it, bend your knees, and place your hands on chair handles.
- Straighten your shoulders and push your chest as forward as far as you can, keeping your head back. Strain your buttocks, belly, and thigh muscles.
- Stay in this position for 1-2 seconds, then go back to the initial position. Relax. Place your hands on your heels if you want to get better results.
7. Hip thrust
Thrusts work out the back of the thighs and lateral gluteal muscles.
- Place the upper part of your back on a couch, bed, or bench so that the lower part of your shoulder blades is resting on the edge of the surface. Your chest and knees should make one straight line.
- Bend your knees and drop your buttocks. Then push your heels and buttocks to lift the hips back up to the initial position.
- You can try different positions for your legs in order to find the angle where your glutes will have the most tension.
8. The frog pose
This exercise works out almost the entire surface of legs i.e. glutes, quadriceps, hamstrings, and calf muscles.
- Lie on your back and bend your knees. Keep your feet inward and keep the soles together — toe to toe, heel to heel).
- Squeeze your glutes and lift up your hips until your body makes one straight line from the neck to the knees. Strain your glutes as much as possible in the top position. Then go back to the initial position.
9. Bulgarian split squats
This type of squats is effective for working out glute muscles, quadriceps, and hamstrings. When doing squats, most of your weight should be distributed on your front leg, while the back leg will provide the needed support.
- Stand in front of a couch, bench, or armchair. Place the left leg on the surface behind you.
- Squat by bending the knee and the hip of your right leg. Push off from the floor with the heel of your right foot in order to get back up. Repeat the same movements for your left leg.
Do 12 reps for each set of exercises every other day. Try not to take long breaks (or at least minimize them) between reps.
Are you aware of other effective exercises for glutes and legs? We would be glad to hear from you in the comments!