Targeted exercises for legs and buttocks: the guide on how to slim down your legs

We assume that aerobic activity, such as running, is often not enough to achieve lasting results over time, if practiced alone.

The most effective way to slim the thighs is to work on the leg muscles , from the quadriceps to the calves. Only by combining cardio exercises with exercises that develop muscle mass can you get “summer”-proof legs!

Bodyweight exercises for the thighs

If you don’t like to train indoors, like in a weight room, and you are not very familiar with the world of gym equipment, you can achieve the same results by training comfortably at home .

Losing weight in the legs without going to the gym is possible. But which exercises are the most suitable for achieving your physical goal?

In the list of the best exercises to tone and slim the thighs , the most classic ones cannot be missing, which are also the most effective:

1. Lunges

In addition to being useful for improving the tone of the legs , lunges are also an excellent exercise to firm the buttocks .

The positive side is that you can do them in various ways : there are classic lunges, backwards, crossed, sideways …

How to do the lunges correctly?

● Position yourself with your back straight, chest open, shoulders soft and relaxed, chin up and hands on hips;

● Take a step forward with your left leg;

● Bring your hips down until they form a 90 degree angle with both legs, as if you were going to kneel. The left leg with the knee up, the right with the knee touching the ground;

● Repeat the exercise with the other leg and do two reps of 15 lunges for each leg.

After performing the lunges, continue with a series of squats!

2.   Squat

Whether classic, with feet together or sumo, squats are another really effective exercise for firming your legs and building new muscle mass .

Remember: posture is key to achieving the ultimate goal.

Here’s how to do squats correctly:

● Start in an upright position, with your back straight and your legs shoulder-width apart, keeping your stomach inward;

● Bend until you are almost in the position you would have sitting (or as low as you can);

● Repeat the exercise 15 times.

If you have trouble keeping your balance , stretch your arms out in front of you.

If, on the other hand , the exercise becomes too “light” and you do not feel enough pressure on the muscles, you can do it by lifting a weight of 3 kg with both hands to obtain greater resistance.

3. Circles with your legs

Have you ever tried to draw circles in the air with your legs?

This bodyweight exercise, typical of Pilates gymnastics, not only helps you to stretch the muscles of the thighs and calves , but also to strengthen the abdominal and lumbar area .

Here’s how to do it correctly step by step:

● Lie on your back with your arms at your sides and your hands facing the ground;

● Raise both legs to form a 90 degree angle with the trunk, then rotate them clockwise 10 times;

● Repeat in the opposite direction 10 more times.

Remember: your legs should stay together, but if you have difficulty try to spread them slightly apart.

A variation of this exercise is to perform the circles first with one leg, then with the other!

4. Chair on the wall

Another particularly effective exercise is the wall chair .

Although apparently very simple and “light”, this exercise requires a lot of resistance, but guarantees excellent results !

How to do it?

First, lean with your back against the wall , then slowly descend until you are in the sitting position . The real effort is to hold this position for as long as possible !

If you have elastic bands or anklets at home, even better!

Bodyweight exercises for the buttocks

How to firm up the buttocks? It is true that many exercises to train the legs are also effective for the buttocks . On the other hand, our muscles are all connected to each other! However, squats and lunges aren’t enough to get a swimsuit-proof backside.

We propose some exercises suitable for the buttocks to be carried out comfortably at home.

1. You can firm up your buttocks… “on all fours”!

A foolproof method to firm and tone the buttocks is to train “on all fours” .

From this position you can perform several upward thrusts with your leg straight (backwards or sideways) or, alternatively, you can give real back kicks by bending the leg at 90 ° .

If you feel your glute muscles burning, it means you are on the right track!

2. Buttock bridge: the exercise par excellence

A particularly useful exercise for the buttocks is the so-called “glute bridge” , to be performed with legs together, on one leg or frog.

Here’s how to do it correctly:

●      Lie on the ground on your back with your arms close to the floor;

●      Bring your feet close to your pelvis and lift your buttocks off the ground by pushing your pelvis upwards;

●      Pause for a few seconds at the highest point , but without taking off your heels or arching your lower back.

Remember: as you lift your glutes up, don’t forget to squeeze them and, if you feel you are not struggling enough, use the rubber bands or place the weights on your hips .

You will see that the effort will progressively increase!

3. Tighten your glutes with the hip thrust!

An exercise similar to the glute bridge is the hip thrust or hip thrust , which, unlike the bridge, is performed by leaning the back against a chair or even the sofa.

Follow these simple steps to do it best:

●      Place your back on the bench seat , bend your knees to a 90 ° angle and make sure your feet are hip- width apart .

●      Choose a weight (according to your ability!) And place it above the hips at the level of the pubis. You can use the classic bar, discs or even a pack of water!

●      Grab the chosen weight with both hands to keep it from rolling towards you and straighten your hips so that your body forms a straight line .

Remember: while lifting your hips, squeeze your abdomen and buttocks tightly to make the exercise effective!

And if the weight hurts, put something padded under it!

Exercises with tools for the thighs and buttocks

As already mentioned, the simplest way to slim your thighs is to define your muscles .

If you love to train in the gym, we offer you a roundup of tools and machinery with which you can perform specific exercises to firm and slim your thighs :

●      Leg press

●      Leg extension

●      Leg curl

●      Abductor e adductor machine

●      Squat machine

To understand how to perform each exercise, we recommend that you ask for help from a personal trainer , the person best suited to give you suggestions on how to use the tools, the choice of load and the correct body posture.

The bicycle: tighten legs and buttocks while pedaling!

Is cycling really effective? Well yes. Unlike what you might imagine, cycling is not only a great leg strengthening exercise , but also an effective activity for toning the upper body .

If you are not a fan of running, but you like to train outdoors , one of the most suitable cardio activities for slimming thighs and buttocks is cycling.

So, why not start the day with a nice ride in the fresh air ?

If you do not have extra time to devote exclusively to physical activity, get into the habit of using the bicycle for your daily commutes , such as getting to the office, going to the grocery store or going for a ride downtown.

This will help you firm your thighs , tone your calves and always feel comfortable with the dress or skirt you choose to wear, whether it’s summer or winter.

Why don’t you try it? Riding a bicycle is a real panacea for health and good humor : a pleasant and ecological way to move both in the countryside and in the city.

The bicycle indoors

Is it raining or you can’t leave the house? No problem, you can reproduce the practice of the bicycle with a simple home exercise .

That’s how:

● Lie on your back on a flat surface keeping your shoulders close to the mat;

● Flex both legs to 45 degrees;

● Start pedaling just as if you were on a bike.

You can make the exercise easier by grabbing something behind you, such as a very heavy table or radiator. And if you want it to be more effective, repeat this exercise during your leg and butt workout at home!

Jump rope to tone your legs, buttocks and more!

Have you ever tried jumping rope as an adult?

Set aside 10 minutes a day to jump rope, just like you once did as a child – it’s not only a fun activity, but also one of the most effective exercises for toning your legs.

In fact, it is a very useful method for slimming your thighs and losing weight .

How to use the rope correctly?

Interval jumps on even and alternating feet , remembering to jump on tiptoe to cushion the impact on the ground and not hurt your ankles.

This exercise, if practiced constantly, allows you to improve the muscle tone of both the lower and upper parts of your body, and with just 10 minutes you can burn up to 135 calories!

If you are also interested in working out your upper body, we recommend that you practice these targeted exercises to tone your arms.

Physical exercise: how much to train to get concrete results

Have you already tried any exercises for the legs and buttocks? Don’t be put off by the initial fatigue! It is normal at first to feel depressed, especially if you don’t see immediate results. But, as the saying goes: give time to time!

“How long will I have to train to get concrete results?”. This question arises spontaneously for anyone who wants to start training to lose weight, slim down or firm up their body.

In general, there is no fixed rule for everyone: the frequency of physical exercise depends on several factors , such as daily  lifestyle , energy needs and the type of training you intend to do. So the fundamental question to ask is: what goal do I want to achieve ?.

If you want to achieve visible, but above all lasting results, you will have to train with constancy and commitment , making this leg-buttock workout an integral part of your daily routine .

Hair removal and exercise: here’s how to reconcile them

Do you love to shave and take care of your body, but at the same time you don’t want to give up your workout in the gym? Do not forget that your skin , in the post-depilation phase, can be more sensitive and irritated and that the pores are open and therefore more exposed to what circulates in the air!

If you want to protect your skin , we suggest you take some simple precautions when you practice physical activity in a common place and indoors:

● Always use cotton and breathable clothing : they are best suited to sweaty skin.

● Schedule hair removal away from workouts ;

●      Avoid shaving underarms and groin with a razor blade or razor before a workout;

●      Avoid using alcohol and perfume deodorants on sweaty skin: choose a neutral detergent!

You will see that, after training, your skin will thank you!

Take care of your body… and your skin with Braun!

If you want to get perfect legs, spend more time taking care of your body !

First, make sure that the hair removal method you are using is the one that works best for you and your skin.

There are many different hair removal methods, but one that offers longer lasting results is Braun Silk-épil: have you tried it yet? In addition to removing hair 3 times shorter than the classic wax, it eliminates dead cells, stimulating cell regeneration, for a smooth and radiant skin from head to toe!

But before using it, remember to follow Braun’s precautions, to prepare your skin for hair removal in the correct way. A pre-treatment is essential to guarantee results over time!