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5 easy exercises to tone your butt and thighs
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09 September 2021

5 easy exercises to tone your butt and thighs

5 easy exercises to tone your butt and thighs

What woman doesn't like or would like to have firm, shapely legs? Unfortunately, unless she's blessed with great genetics, to achieve that goal she needs to “suffer” a bit.


Regular exercise will undoubtedly bring results, but no exercise will be miraculous or really effective if it’s not combined with a balanced diet, discipline and rest.


Here is a list of 5 exercises that we consider important to tone your butt and thighs:



1. Squat (with or without weight)




2. Stiff (with weights or barbell)



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3. Lunges

(isometric, dynamic, lateral, with or without weights, on the step, seat, in displacement, ...)




4. Glute Bridge




5. Leg abduction (with elastic)




5.1 Leg abduction (without elastic)



Example of training you can do:

Workout 1: Squats and Abductors - 3 sets of 15 to 20 reps, in conjunction with other exercises, cardio or other muscle groups.

Rest.


Workout 2: Dead Weight and Lunges, the same sets and repetitions, combined or alone, depending on the time available for their correct execution.


We always advise the monitoring of a Physical Exercise professional, as they will do a training focused on health and where the execution of the exercises will be guided, respecting the joint range, constitution and motor availability of each one.


Good training!


By Lígia Alves, Personal & Group Trainer


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