With summer just around the corner, the season for skirts, shorts, and swimwear is fast approaching.
And while we can’t guarantee you a set of legs for the competition Heidi KlumWe can definitely help you on your way to a peachy bum, strong quads and toned calves.
Plus, there’s no need even to put your foot in the gym. In fact, you can relax in your own home, in front of Netflix.
Could this be a dream? Well, apparently not…
Jess Rossart is a personal trainer, coach and gym manager at WIT House London. I’ve collected seven moves you’ll do, when done four to five times a week Give a boost to your lower body It helps fix any problem areas.
Each exercise can be performed using only your body weight for resistance, although adding additional weights is a surefire way to shoot your legs and butt muscles (AKA your bum) more aggressively. In addition, you are more likely to see results faster.
No weights? No problem! Try water bottles, cans, or rice bags.
if you want that Invest in a set of weightsAvoid expensive clothes and pick up a used collection from eBay or Facebook Marketplace. come on, let’s go!
Squat Patterned Coffee Table – 10 Feathers Each Leg
Lay your back on the table, support the back of one foot on it and keep your other foot on the floor. Keep your back straight and eyes forward.
Use your front leg to stabilize you while dipping your back and knee brigades campfire. Your front knee should not go beyond your toes.
Most read in Diet & Fitness
Pause at the bottom, then push up through the front heel to return to the start. To increase the resistance, hold a dumbbell or something heavy on your chest.
Struggle? Replace the table with a lower step.
Goblet Squat – 10 Reps
If you have a stupid weight or bell at home, use it. If not, carry a bag of rice on each shoulder or put a heavy book on your chest.
Stand upright with your feet hip-width apart. Keeping your back flat and staring forward as you push your hips back, bend your knees and lower into a squat position.
Aim to get your hips below parallel to the floor. Then push through the heel to rise.
Can’t you feel it in your butt muscles? Pause at the bottom or add a small pulse to wake up your butt.
Height of stair treads – 10-30 REPS (Accumulated over time!)
Try using the lower rung on a set of stairs for this. Stand on the edge of the stairs with your heels off the edge.
Press down on the balls of your feet while raising your heels, engage your feet, and then come up onto your toes. Then slowly lower your heels and repeat.
Can you imagine making this calf tougher? Try wearing ankle weights if you have some at home.
Single leg sofa lifts – 10 REPS per leg
“This is an excellent movement for the butt muscles,” says Jess, who adds that it’s also great for working out your core muscles.
Lean your back foot on a sofa or bench, like a split squat, but this time bend at your hips to reach your arms toward the floor.
Squeeze your glutes and engage your core to return to a standing position.
You should feel this in both muscle groups, especially your core muscles as they work overtime to stabilize.
SOFA STEP-UPS – 5 REPS per leg
Use the edge of a stable sofa or chair for this move. Begin by standing straight facing the sofa or chair.
Carefully step up with your left leg and push your body up, keeping your back flat and your gaze straight ahead. Then go down to the ground. Move slowly until you feel your buttock muscles tighten.
very easy? Fill your backpack with heavy items and wear them.
“This movement mostly works the quads, but it also targets the hamstrings, quadriceps, hip flexors, and calves,” says Jess.
Water Bottle Body Swing – 20 REPS
Strengthen your lower body and tone your abdominals and arms as well with this powerful movement. Before you begin, make sure there is plenty of space in front of you.
Fill a 2-liter water bottle, screw the cap on tightly, and hold the top with both hands. Stand with your feet about shoulder width apart and let your arms hang between your legs.
Push your hips forward while keeping your back straight. Using force from your lower body, move the bottle up to eye level, before letting it fall between your legs.
Your abdominal and arm muscles will thank you.
Squat Jumping Sofa – 10 REPS
Stand in front of the sofa, facing away, with your feet hip-width apart. Push your hips back, bend your knees and get down on the couch.
Let your back touch the back of the seat and once this happens, use your legs to propel you into a big jump.
Focus on pressing your butt at the top of the jump to extend your hips and engage your glutes.
Land safely on your feet and slowly lower yourself to the sofa.
GLUTE TO KNOW
“The butt muscles are the butt muscles. The muscles along the front of the thighs are the quads, the muscles along the back are the hamstrings, and the calf is the back of your lower leg.”
Jess. “These muscles strengthen the lower body to prevent back injuries and improve mobility.”
GET LEG UP
Research has found that there may be a link between leg fitness and brain health,* while an American study also suggests that building moderate muscle strength can help lower the risk of type 2 diabetes. **
Having strong leg muscles can also help you lose weight, as working out your glutes (the largest muscle in the body) burns calories quickly and helps speed up your metabolism.
* Kings College London ** Iowa State University