Sometimes going to the gym is not convenient. It can be time consuming and crowded. But that does not mean you can't exercise. You can work out at home, even if you don't have any equipment like dumbbells or resistance bands. You can get an effective leg and butt workout at home just by using your body weight.
Leg And Butt Exercises Without Weights
This exercise tones the muscles of your thighs, hamstrings, and glutes. Stand up straight with your hands on your hips. Take a large step forward while bending at the knees until your front thigh is parallel to the floor. The back knee should also be bent close to the floor, but not touching it. Be sure to keep your front knee behind your toes throughout the movement. Step backwards to the starting position and repeat with the opposite leg. Perform three sets of 15 to 20 repetitions.
This exercise strengthens and tones the muscles of the thighs, hips, and lower back. Begin by standing with your feet a little wider than shoulder width apart with your knees slightly bent. Place one hand on top of the other and hold them out straight in front of your chest. Keeping your arms straight in front of you during this exercise will help you maintain balance. Next, squat down as if you were sitting in a chair. Keep your weight on your heels and your knees behind your toes. Squat until your thighs are parallel to the floor, then press up until you are standing straight again. Repeat for three sets of 20 to 25 repetitions.
This exercise will tone the muscles of your hamstrings, glutes and lower back. Begin by getting on your hands and knees on the floor. Your hands should be directly underneath your shoulders and your thighs should be at a right angle to your torso. Next, take one leg and extend it upward as high in the air as you can, squeezing the glutes throughout the movement. Return to the starting position and do the same with the opposite leg. Repeat for three sets of 20 to 25 repetitions.
Lying Side Leg Raises
This exercise will tighten and tone the muscles on the outside of your hips. Lie on your side on the floor with one arm underneath you and the other at your waist. Place one foot on top of the other with your legs out straight. Keeping both legs straight, raise your top leg up in the air until you feel a tightness in your outer hip. Bring your leg down to within several inches of the other leg and raise it up in the air again. Repeat this for 15 to 20 repetitions on one leg. Switch sides and do the same with the other leg for three sets on each side.
- •"Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000.