You need to keep your thigh and butt muscles in shape to perform everyday activities as efficiently as possible. The thigh muscles, also known as quadriceps, mainly control the stability of your knee. Your butt muscles, known as glutes, are needed for you to walk normally, according to The Physiotherapy Site website. There are a plethora of simple exercises you can do to benefit these muscles.
Leg Lifts
Leg lifts strengthen your butt muscles, according to the Shape Fit website. Find a sturdy chair. Stand up with your feet shoulder-width apart. Hold onto the chair's back to keep your balance. Slowly lift your left knee and leg behind you. You will be kicking yourself in the butt with your heel. Make certain your knee does not do all the work. You want to feel your butt and hamstring (back of your knee) muscles working. Hold this position for five seconds. Slowly return your leg to the standing position. Repeat this exercise five times. Relax for a few seconds. Then repeat this exercise with your right leg.
Isometrics
Isometrics strengthen your muscles by contraction, says the University of Washington Orthopedics and Sports Medicine Unit. The exercises can be done while you are sitting or standing. Tighten your buttock muscles. Hold the contraction for six seconds. Relax and rest for a few seconds. Repeat this exercise five times. You can do this throughout the day. You can also tighten one buttock at a time, or both simultaneously. It depends upon your personal preference.
Strengthen your thigh muscles (also known as the quadriceps) using isometrics. Do some simple quadriceps tensing by sitting on a flat surface. Stretch your legs out in front of you, says The Physiotherapy Site. Tighten your thigh muscles while trying to push your knee down. Your heel will raise as you tense your muscle. Hold the tension for five seconds. Relax for five seconds. Repeat this exercise throughout the day, if desired. You can do this exercise with both thighs at the same time or one at a time. Make certain you do not tighten your buttock muscles during this exercise.
Bicycling
Bicycling, either indoors or outdoors, is a simple thigh and butt exercise. You can improve your overall leg fitness level without putting much stress on your joints, reports the University of Washington Orthopedics and Sports Medicine Unit. Make certain to adjust your seat height so that when your pedal is at its lowest point, your knee is as straight as possible. Start out slowly for only a couple of minutes. Start with a zero tension/resistance level. As you progress, you can increase your time and tension levels.
Rock and Roll
You can increase your thigh and butt flexibility by doing a simple rock and roll motion. Sit upright in a firm chair for this range-of-motion exercise, says the University of Washington Orthopedics and Sports Medicine Unit. Place your hands on your hips. Gently rock your hips to the right side, then to the left side. Repeat this rocking motion four times. Relax for a few seconds. Repeat for another four times, alternating right and left hip, recommends the Sit and Be Fit website.
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