Here are 10 Simple Exercises For Legs and Butt to Rid of Cellulite
The right balance of fat and muscle in your thighs can make you look really attractive in any outfit – be it an A-line skirt or a pair of boyfriend jeans. Doing exercises for legs and butt that will also target your calves, quads, hamstrings, glutes, tensors, adductors, and other thigh muscles will build lower body strength, improve posture, burn calories, and build lean muscle. Also, you don’t have to train for hours . Do these 10 exercises for 20-30 minutes a day and get perfect Legs and Butt in 2 weeks.
Warm up! Here’s why you should never ignore it.
Warm Up
It is extremely important that you warm up before you do exercises. This will prepare your body and mind for the exercises. A warm up will increase blood flow to your muscles, improve the flexibility of your muscles and bones, activate the central nervous system, and reduce the risk of sore muscles and injury.
Now that your body is prepared, you can start doing exercises right away. Here are 10 exercises that will help you get rid of cellulite and make your Legs and Butt shapely.
1. Squat
Target
Squats target the quads, hamstrings, glutes, lower back, and calves.
Starting Position
Stand straight with your feet slightly apart (more than shoulder-width distance). Keep your core engaged and shoulders relaxed. Extend your arms in front of you. Flex them and bring them in front of your chest as you squat.
Duration
2 mins
Steps To Do
From your starting position, flex your knees and go down as if you are going to sit on a chair. Make sure to keep your knees behind your toes.
Hold for a second and then come up.
Repetitions
Start with 10 reps. You can go on to do 2 sets of 10 reps, 3 sets of 10 reps, or 1 set of 20 reps.
Variation
Keep your knees shoulder-width apart and squat.
Precaution
If your knees hurt, you are not doing it right. Make sure you follow the video or have an instructor oversee you when you are squatting. Also, do not overtrain as you might injure your knee.
2. Outer And Inner Thigh Kick
Target
Quads, adductors, and glutes.
Starting Position
Stand behind a chair. Hold the back of the chair. Relax your shoulders and keep your abs engaged.
Duration
15 seconds on each leg
Steps To Do
Lift your body on your toes. Move your right leg forward.
Slowly swing your right leg towards your left and then to the right. Make sure you raise your leg high on the right side.
Do this 10 times and then lower your body.
Repeat the same with your left leg.
Repetitions
2 sets of 10 reps
Variation
None
Precaution
Make sure to keep your knees straight.
3. Single Leg Circles
Target
Quads and adductors.
Starting Position
Stand straight. Relax your shoulders and keep your core engaged. Put your right foot forward, with the toes pointing out.
Duration
15 seconds on each leg
Steps To Do
Lift your right foot about knee high. Keep your arms on your waist, and shoulders relaxed.
Move the right leg outward and make a circle.
Repeat this 10 times.
Do the same with the left leg.
Repetitions
2 sets of 10 reps
Variation
You can hold a wall or a chair when you do this exercise.
Precaution
Do not bend your knees or bend to the side while doing this exercise.
4. Scissor Kicks
Target
Hamstrings, quads, adductors, and lower abs.
Starting Position
Lie down flat on your back on a mat. Keep your hands straight, palms under your hips, and toes pointed out.
Duration
30 seconds
Steps To Do
Lift both your legs at a 45-degree angle with the ground.
Now, move your right leg up and left leg down.
Bring them back up and this time, move your left leg up and right leg down. When you do this at a faster pace, it looks like a scissor.
Do this for 15 times.
Repetitions
2 sets of 15 reps
Variation
None
Precaution
Do not bend your knees.
5. Side Kick
Quads, hamstrings, adductors, and glutes.
Starting Position
Lie on your right side on a mat. Keep your core engaged, head resting on your right hand, your left hand in front of you, and left palm resting flat on the floor to support your body. Your body should be aligned from the head to the tailbone. Move both your legs out so that your lower body is at 45 degrees with your upper body.
Duration
1 min
Steps To Do
Raise your left leg up to your hip.
Now, without moving your upper body and right leg, kick your left leg forward and inhale.
Kick your left leg back and exhale. As you kick back, lift your upper body. Your body should be supported by your right elbow.
Do this 10 times.
Do this on the left side as well.
Repetitions
2 sets of 10 reps
Variation
When you kick your leg forward, you can pulsate it so work your inner thigh muscles and glutes.
Precaution
Make sure you lift your legs till your hips and not beyond that.
6. Lunges
Target
Quads, hamstrings, and glutes.
Starting Position
Put your right leg forward, relax your shoulders. Keep your chest up, core engaged, and hands on the side. Make sure your legs are not directly in the same line as it would make lunging difficult.
Duration
15 seconds on each leg
Steps To Do
Keeping your body weight on the front heel, lower your body and drop your left knee to the ground.
Now, stand right back up.
Do this for 10 times.
Now, put your left leg forward and repeat the same.
Repetitions
2 sets of 10 reps
Variation
You can do forward or backward lunges by putting your leg forward or backward and lunging.
Precaution
Do not stretch the leg in the back; it should be perpendicular to the floor.
7. Standing Forward Bend
Target
Quads, hamstrings, and glutes.
Starting Position
Stand with your feet together, core engaged, shoulders relaxed, chest out, and hands on your waist.
Duration
2 mins
Steps To Do
Squeeze your shoulder blades together and inhale. Bend your upper body forward and slowly go down.
Keep your palms on your shins or the mat.
Touch your head to your knees and hold this position for 2 seconds.
Now, slowly come back up to the starting position.
Do this 10 times.
Repetitions
1 set of 5 reps
Variation
None
Precaution
Keep your weight on the heels. If you have a balancing problem initially, you can keep your feet shoulder-width apart.
8. Downward Dog Split
Target
Hamstrings, glutes, and quads.
Starting Position
Assume the Cat Pose. Keep your palms flat on the floor, and hands shoulder-width apart.
Duration
1 min
Steps To Do
Gently lift your hips, stretch your arms and legs, roll your shoulders down and forward so that there’s enough space for your neck to move.
Inhale and extend your left leg up so that your leg and upper body are in line. Make sure your toes are pointing out.
Exhale and slowly go back to the starting position.
Do this on the other side as well.
Repetitions
1 set of 10 reps
Variation
When your leg is in the 2nd step, flex your knees and hold for a second.
Precaution
Make sure your heels are touching the floor.
9. Straight Leg Lifts
Target
Hamstrings, quads, and hip flexors.
Starting Position
Lie down flat on a mat. Keep your right leg straight, left knee flexed, left foot flat on the floor, and your arms on the side.
Duration
30 secs for each leg
Steps To Do
Lift your right leg till you reach the height of your flexed left leg.
Slowly lower your right leg.
Repeat this 12 times.
Do this with the left leg as well.
Repetitions
1 set of 12 reps
Variation
Lift both the legs together.
Precaution
Do not do this exercise if you have a knee injury.
10. Kick Back
Target
Hamstrings, quads, and glutes
Starting Position
Assume cat pose with your knees and hands on the floor, palm flat on the floor, keep your back straight.
Duration
30 seconds for each leg
Steps To Do
Support your body with your palms and left knee while you straighten your right leg.
Now, raise your right leg slightly above your hips. Keep your toes pointed.
Do this 10 times and then change your position to raise your left leg.
Repetitions
2 sets of 10 reps
Variation
After you kick back, flex your knee and bring it close to your chest before kicking back again.
Precaution
Keep your toes pointed and core engaged and do not hunch down.
