It's not always convenient to head off to the gym each day. Work, family, friends and other commitments can sometimes make it difficult to reach your fitness goals. But a number of exercises that require no equipment can make it easier to fit in your daily workout. Some of these exercises isolate the muscles of the buttocks and thighs to help tone and strengthen these two areas of the body.
Step 1
Stand against a wall, making contact with your buttocks, lower back, shoulders and head. Walk your feet out until they're roughly 18 inches from the floorboard. Once in position, slide down the wall so that your upper legs are parallel with the floor and hold for 30 seconds. Return to your starting position.
Step 2
Step away from the wall and turn your body so that your right shoulder now points toward the wall. Place your hands on your waist and position your feet hip-width apart. Keeping your upper body straight, take a step forward with your left foot into a lunge position. Your left thigh should now be parallel with the floor. Step back to the starting position and repeat with your right leg. Complete eight repetitions for each side of the body.
Step 3
Extend your arms out in front of you, keeping your right shoulder still pointed at the wall. Draw your left foot off the floor, as if you're about to take a step. But instead of placing your foot directly down, pull it to the right so that your left thigh cross over your right. Step down with your left foot about 12 to 14 inches in front of your right. Using the wall for support, bend your knees into a modified lunge and hold for 30 seconds. Repeat for the other side of the body.
Step 4
Drop your arms to your sides and step your feet out just wider than your hips. Bend your knees, lowering your hips toward the floor and allowing your buttocks to sit back. Continue to lower your hips until your thighs are parallel with the floor and hold for 30 seconds.
Step 5
Drop down onto your hands and knees. Position your hands just forward of your shoulders with your arms fully extended. Draw your left knee forward until it's directly under your chest, and place your left foot squarely on the floor. Push your right foot back until your right leg is fully extended and the toes of your right foot are pressed into the floor. Quickly change leg positions by bringing your right knee forward and pushing your left leg back. Repeat for 10 to 12 repetitions.
Step 6
Lie on the floor with your arms at your sides and your knees bent. Lift your hips off the ground, clenching your buttocks together and hold for 1 second before returning to your original position. Complete 30 repetitions.
Step 7
Lift your feet off of the ground, drawing your knees back until your upper legs are perpendicular to the floor. Tap your right foot on the floor and then tap your left to complete one repetition. Do this for a total of 60 seconds.
Tips and Warnings
- For the wall squat in Step 1, gradually increase the hold time as your fitness level increases. A good goal is five minutes. For the wall lunges in Step 2, gradually increase the repetitions as your fitness level increases. A good goal is 20 repetitions for each side of the body.
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