Firm Thighs And Shapely Buttocks – 9 Most Effective Exercises

Remember that in order to achieve the results you want, you will need to be persistent in exercising. Also, do not forget to take care of healthy eating habits.

Firm thighs and shapely buttocks are every person’s dream. They give us charm and confidence, and at the same time support springy, graceful movements.

Do you want to know ways to shape your buttocks and firm thighs ? So try these exercises! They will help you sculpt, firm and strengthen these problematic parts of your body.

1. Firm thighs and buttocks? Practice your bends!

To do this exercise, stand up straight with your feet shoulder-width apart.
Lean forward, remembering to maintain the correct posture. Stop when your torso is parallel to the floor.
The legs should be slightly bent all the time.
Return to the starting position. Do this exercise in 4 sets of 10 repetitions.

2. Squats

Sit-ups is a classic exercise for people who dream of firm thighs and shapely buttocks. If this is also your goal, they must not be missing from your routine.

Keep your legs and feet shoulder-width apart.
While inhaling, begin the squat. To do this, lower your buttocks as if you would like to sit on a chair.
Return to the starting position with the exhalation.
For best results, it is recommended to perform this exercise in 4 or 5 series of 10-12 repetitions.
When doing a squat, try to get as low as possible. Thanks to this, your muscles will do more work.
Keep your back straight and try not to let your knees go beyond the tips of your toes.

3. Jump squats

To do the jump squat, place your feet shoulder-width apart and keep your back straight.
Squat while inhaling the air and lower your buttocks so that they are parallel to the floor.
At the same time as you exhale, jump up and put as much force as possible into this movement.
Do the same movements with each repetition. Do this exercise in 4 series of 12 repetitions.
Remember that, land steadily on both feet at the same time after jumping. It is very important!

4. Bulgarian squat

To perform this variant of the squat, you will need a chair.
Stand in front of the chair, straighten your back, put your hand on the back of the chair.
Place one leg on the seat of the chair and lower your body until your hip is parallel to the floor.
Transfer your weight to the heel of your front leg and bend it at a 90-degree angle. At the same time, the rear leg should remain relaxed.

Return to the starting position. Do the exercise in 4 or 5 series of 10-12 repetitions for each leg.
During the squat, the knee must not exceed the line marked by the toes of the front foot!

5. Squat from a standing position

Put your legs shoulder-width apart.
Then point your toes outward at a 45-degree angle. Remember that your back should be straight all the time!
Then come down slowly to a squat and then come back to the starting position.
During this exercise, you will feel the work of the inner muscles of your thighs and buttocks.
For best results, do this exercise in 4 or 5 sets of 10 to 12 repetitions each.
Remember that your knees should not exceed the line marked by the toes and that your back should be straight at all times.

6. Trips

Lunges are a great way to get firm thighs. To perform a lunge correctly, stand upright, that is, at attention.

Stand slightly apart, slightly narrower than shoulder width.
Take a big step to the side and lower yourself as if you were sitting down until your hips are parallel to the floor. Keep your arms open and your arms down.
Then bend your front leg 90 degrees and shift your weight onto it.
Get up by pushing your body up from the heel, return to the starting position and repeat the entire exercise on the other leg.
Do this exercise in 4 or 5 series of 20 repetitions.

7. Inverted Leg Raise

Kneel on the floor and rest your hands on the ground in a position on all fours.
Then bend one leg and lift it as high as you can. Then come back to the starting position.
Do 4 or 5 sets of 30-40 repetitions.

8. Bridge with lifting and lowering the buttocks

The bridge with lifting and lowering the buttocks is performed lying on the back on the floor. It is a great way to have firm thighs and shapely buttocks.

Bend your knees and place your legs shoulder-width apart.
In this position, raise and lower your hips. Do this exercise in 4 or 5 series of 25-30 repetitions each.
To make this exercise more effective, after lifting your hips, try to hold the position for a few seconds, pulling your buttocks tight.

9. Burpees (crocodile clips)

Stand up straight with your arms down alongside your body.
Do a full squat shifting your weight to the front of your feet.
Leaning on your hands, move to the plank position. Then come back to the starting position (squat) and jump.
Do 3 or 4 sets with as many repetitions as you can – the more the better!