Firm Buttocks And Firm Legs: 5 Effective Exercises

Even if you cannot go to the gym, you can certainly find a short time at home to do these exercises that will tone your buttocks and legs.

A firm bottom and tight legs require regular training. If there is a lack of exercise, the muscles become weak and the skin slack. There is also a greater risk of stretch marks, cellulite and other cosmetic problems.

For this reason, today we recommend various exercises that you can do at home. Healthy lifestyle habits and regular exercise are essential to tone your buttocks and legs. If you don’t have time for the fitness center, then you’ve come to the right place. Put the following exercises into practice!

1. Squats for firm buttocks and firm legs

Classic squats are very effective for toning your buttocks and legs. In addition, it  is easy to carry out and you do not need any equipment. You mainly train the thigh muscles (quadriceps), the muscles of the back of the thighs and the buttocks, but also the lower back muscles and the hip flexors.

Proper execution of squats

• Find a quiet place in your home and stand on the floor with your legs shoulder-width apart and your knees slightly bent.
• Extend your arms forward, then lower your torso by crouching.
• Go down as far as you can and  hold this position for 3 seconds before going back to the starting position. 
• Do 10 to 15 repetitions. We recommend a total of 3 complete series.

2. Hip extension for firm legs

This exercise is also very simple, but strenuous. This is why it is ideal for strengthening legs and buttocks. Exercise regularly to get the results you want and also reduce cellulite.

Properly performing this exercise

• You lie with your stomach on a bench or other solid surface. You support your hips on the edge of the bench and your legs hang on the floor.
• Then lift your legs so they are level with your hips and contract the muscles of your buttocks and thighs.
• Then you push your legs in the air.
• Hold this position for 3 seconds and repeat 10 to 12 times.
• We recommend a total of 3 to 4 series.

3. Lunge steps for firm legs and a cracking bottom

With lunges you train the quadriceps and hamstrings. You can use it to build muscle mass and prevent the loss of firmness and elasticity.

Correct execution of lunges

• Find a quiet place and stand on the floor in a lunge step, that is,  the right leg is further forward, the left leg further back. 
• Make sure you have a straight back and take a dumbbell in each hand.
• Now bend the front leg at a right angle  and also lower the knee of the back leg until it almost touches the floor.
• Avoid front knee movement to prevent injury.

• Then go back up to the starting position  and repeat this classic 12 to 15 times.
• We recommend 3 to 4 complete series.

4. Exercise in the quadruped position

With this exercise you train your buttocks and thighs and  can prevent sagging and cellulite in these areas. 

Properly performing this exercise

• You get into the four-legged position  , with your knees open to the width of your hips. The elbows are in line with the shoulders.
• Tense your stomach area  and make sure your back is straight and in line with the rest of your body.
• Then  lift your left leg until your knee is at hip height.
• Bend it and  tighten your buttocks and thighs for 3 to 5 seconds.
• Then you go back to the starting position.
• Repeat this exercise with each leg up to 15 times.

5. The bridge for firm legs

The bridge is also a very complete exercise that allows  you to tone your buttocks, legs, and stomach. 

Correct execution of the bridge

• You lie on your back on a yoga mat, bend your knees and put your feet on the floor.
• Place your arms on the mat at the sides of your body. Then lift your pelvis while tensing your buttocks and thighs. 
• Remain in this position for 3 seconds and then go back to the starting position.
• Repeat this exercise 10 to 15 times and do 3 to 4 series.

As you can see,  it is very easy to work out at home to achieve firm buttocks and tight legs. Start gradually and increase slowly. Don’t forget, however, that you need to exercise regularly to achieve your goal!