5 Exercises to Get Gorgeous Legs

BettyConfidential.com

Here's how you can get it in gear and firm up your butt and thighs.

-Melissa Paris, BettyConfidential.com


Okay, you've decided that you want seriously tight thighs and a firm butt. But how do you do it? Most of the below exercises can be done at home, in front of a TV! All you need is a balance or exercise ball, a step stool, hand weights (you can use canned food if you don't have any) and if you don't have barbells at home either, try using a broom.

When you're starting to work out, start small- do two reps of 10 or 20, then build up.

Read on for your at home butt and thigh workout.

Hamstring Curls with Stability Ball:

Targets Gluteus Maximus and Hamstrings Stabilizer muscles include erecter spinae, rectus abs, transverse abs, gluteus medius, and obliques.

Lie on your back with heels on top of stability ball. Heels should be hip width apart and flatten lower back into the floor.

Press hips off the floor and slowly bring heels in towards your hips. Contracting abs the whole time.

Step-Ups with weights:

Targets Quadriceps and Gluteus Maximus.

Using a stair or step put right foot on step and press into right heel as if going up a step. Step back off the step with left foot going back. Repeat motion 10-20 times and proceed with left leg.

Barbell Squats:


Targets Gluteus Maximus, Quadriceps, Hamstrings, and Lower Back. Your calves, core, ad lower back is also being used.

Barbell should be on rack at chest height. Position bar high on back of shoulders but not on your neck. Dismount bar from rack and stand shoulder width apart. Let hips bend back and bend knees same direction as your feet, lower until thighs are parallel to the floor. Push back up and repeat.

Wall Squat with ball squeeze:

Targets inner thighs and glutes. You will also feel it in your calves and core.

Position back against wall feet shoulder width apart. Hands at sides lower body till thighs are parallel to floor and put medicine ball between knees and squeeze. Hold for 30 seconds to 1 minute.

Single-Leg bridges:

Targets Gluteus Medius, Hamstrings, core and lower back.

Knees bent lying on your back, arms at your sides. Feet positioned shoulder width apart. One leg straight in air, push off the grounded foot and squeeze glutes.

More from BettyConfidential.com:

Brad + Angie Getting MARRIED!

Online Dating Profile RED FLAGS

Super Cute Studded Bracelet!