Do You Want Marked Buttocks And Legs? Try These 5 Exercises

The buttocks and legs are two areas of the body that require continuous training to remain strong and toned. Do you want marked buttocks and legs? Try these 5 exercises.

Although their condition may vary from person to person, carelessness often causes these muscles to become weaker and the skin on them becomes loose.

The most annoying thing is that these areas of the body usually develop stretch marks, orange peel and other cosmetic problems.

Therefore, it is important to start taking care of our buttocks and legs. To do this, we can improve our lifestyle and do some exercises that focus on strengthening them.

Given that many people do not have enough time to go to the gym, we want to share some physical activities with you that can be done at home.

Try them!

Get your buttocks marked by doing squats

When it comes to toning the buttocks and legs, squats are one of the most effective and easiest exercises to do.

These exercises focus on working the lower muscles: They increase their volume and strengthen their mass to prevent muscle fibers from being broken down.

How to make them

• Look for free space in your home, then stand with your legs a shoulder width apart and your knees slightly bent.
• Then lower your body with your arms out in front of you, as if you are about to sit on a chair.
• Lower your buttocks as much as possible and hold the position for 3 seconds before returning to the starting position.
• Perform 10 to 15 repetitions and complete 3 sets.
• To increase the intensity, do them with a barbell or dumbbell.

2. Hip stretches give marked buttocks

Hip stretching is a very simple activity that due to their physical demands helps to improve the strength of buttocks and legs.

Doing them regularly reduces loose skin and significantly reduces orange peel.

How do you do it

• Lie on your stomach on a bench or solid surface so that your hips are at the end of the surface and your feet are hanging down from there.
• Then lift both legs using the muscles in your buttocks and thighs.
• Your legs should be at hip level and you should be able to make small kicks in the air.
• Hold this position for 3 seconds and perform 10 to 12 repetitions.
• Complete 3 or 4 sets.

3. Lunges are great for getting both marked buttocks and thighs

Lungs train the thighs, buttocks and buttocks.

This strengthens the lower body as it increases muscle mass and reduces loss of firmness and flexibility.

How to make them

• In a clear and quiet room, stand straight with one leg forward and one back.
• Keep your torso straight and take one dumbbell in each hand.
• Bend your front leg and lower your knee to your back leg as if it is touching the ground.
• Be careful not to move the front knee to prevent injury or tearing.
• Return to your starting position and repeat the exercise 12 to 15 times.
• Perform 3 or 4 sets with each leg.

4. Try butt pressure to get more marked buttocks

This activity is focused on training the buttocks as it increases its firmness and reduces common problems like loose skin and orange peel.

How do you do it

• Lay face down and use your legs and arms to support yourself.

• Then separate your knees to the width of your hips and place your elbows in a straight line with your shoulders.
• Tighten your abdomen and make sure to keep your back straight and cohesive with the rest of your body.
• Then lift your left leg until your knee is at hip level.
• Bend it and tighten your buttocks for 3 or 5 seconds.
• Return to starting position and do 15 repetitions with each leg.

5. Butt Lifting (Bridge) Exercise

Bridge or buttock lifting is a good all-round exercise that, in addition to toning the buttocks, strengthens the legs and abdomen.

How do you do it

• Lie on a yoga mat with your knees bent and your feet flat on the floor.

• Place your hands on the sides of your body and then lift your pelvis toward the ceiling while tensing your buttocks and thighs.
• Hold for 3 seconds and return to the ground.
• Perform 10 to 15 repetitions and complete 3 or 4 sets.

As you can see, the exercises to tone your thighs and legs are very simple. Plus, you do not need much time or experience to make them!

Start practicing these exercises gradually and make them a part of your daily routine to achieve great results.