It is crucial to keep your thighs and butt in shape. Not just because of how good they look but also because your lower body is constantly involved in various motions through your day. From climbing stairs to getting up and sitting down - your glutes are always working. “Your thighs have the sartorius muscle which is the longest muscle in your body and carries most of your body weight,” says Roseline Toppo, a National Powerlifter.
1. Squats With Variations
Squats are a no-brainer when talking of leg workouts. The best part about squats is that you can do them anywhere. Even while you take a break during your workday. As much as they help your legs, they also work as a full body workout. The main focus, however, remains on your hamstrings, calf muscles and quadriceps. Keeping your feet shoulder width apart, bring your hips down as low as you can with your back straight and then come back to the upright position. And there are tons of variations you can choose from!
2. Hip Thrust
“Hip thrusts are super helpful for quickly shaping your butt and strengthening your glutes,” Toppo says. You can use dumbbells for this exercise but even if you don’t have the equipment, this is a doable exercise.
Lie down on your back with your feet placed a little apart.
If you are using weights, hold them over your pelvic area or just use bodyweight.
Raise your hips as high as you can and then bring them back.
Lunges are a great quick early morning exercise targeting your hips, your lower legs and your quadriceps and hamstring muscles in your thighs.
Step forward with one leg, keeping your upper body straight.
Lower your hips until both your knees are at a 90-degree angle.
Keep rotating your legs back and forth, working both of them.
4. Dumbbell Deadlifts
If you can’t rush to the gym to perform deadlifts all the time, you can simply use dumbbells at home instead. “You can add dumbbells and do either single leg deadlifts or deadlifts. It will help you strengthen your hamstrings,” shares Toppo. Keeping your knees bent just a little and your arms straight, bend at your hip joint holding the dumbbells in both hands for as long as you can keep your back straight.
Kickboxing is a fun way to add a bit of cardio to your butt and thigh workout. Kickboxing is an overall body workout. All the movements involved in it, however, help strengthen your lower legs. Until you have well sculpted lower legs, you would not have the proper balance or power to work your thighs and hip muscles. It also makes for a good change after days of focussing extensively on your upper legs.
Get those muscles going!