We don’t know about you, but with the holiday season right around the corner, we’re focusing as much time and energy as we can on getting into shape—before we pack on even more pounds during our holiday party eating binges!
Yep, our social calendar during the winter season doesn’t lend itself well to dieting, but when it comes to exercise, it’s a totally different story.
You see, we’ve done our research and found 7 incredible butt and leg-tightening and strengthening exercises that work FAST—and we mean results within only one week fast! Each and every one is suitable for beginners and can be done with no equipment, right in the comfort of your living room. No excuses, right?
So, pull on those yoga pants, grab a bottle of water, and let’s get started.
- That's Fit
Do your part to prevent injury by performing this leg stretch before getting into the nitty-gritty. Not only will this loosen your hamstrings, it will also help tighten your thigh muscles, too!
All you need to do is lie on your back and place both legs up against a wall so that they are resting perpendicular to your chest. If you can reach your tailbone to the base of the wall without bending your knees, great, but if you can’t comfortably do this, don’t hyperextend! Instead, soften your knees and remember to breathe.
Stay in this position for 5 minutes if you are a beginner, and 10 to 15 if you are a regular exerciser.
Now that you’re all loosened up and ready to go, kick away from the wall and move into the center of the room. Stay on your back, with both arms at your sides and your palms facing down on the ground.
Lift one leg skyward, making sure your toes are pointed, and rotate outward with your knee straight, towards the side wall of the room. Trace back to complete the imaginary circle and bring it back into starting position. When doing this exercise, you should aim to keep your hips flat on the floor.
Complete at least 5 circles for both legs.
If you’re a long-time squatter but have never tried the hip bridge, you are seriously missing out!
To get started, keep the same starting position as the last exercise, except this time, move your knees up to a 90-degree angle by placing both feet flat on the floor. From there, lift your hips off the floor, focusing your strength in your heels, core, and glutes. Lift until the space below the back of your shoulders and your knees is off the floor, then slowly release.
For the best results, complete at least 2 sets of 20 reps.
For the best bum-tightening exercises, lifts are hard to beat!
For this “perky lift” exercise, you will need to flip over and move onto all fours, making sure that your back is straight and your weight is evenly distributed between your palms and your knees. Point your right toe and lift as high as you can, or until parallel with the floor. From there, lift just an inch or two higher and trace a small circle.
For optimal fat-busting and inner-thigh toning, repeat 10 reps per leg.
This ballet-inspired plié squat works wonders on both your inner and outer-thigh areas as well as your glutes and core. Talk about a win-win!
Carefully roll onto your side and push yourself up off the floor, then take a wide stance with both feet pointed out, in second position. Push the balls of your feet down into the floor until your knees are over your ankles. While you do this, be sure that your arms are raised just above shoulder height and in line with your legs. Return to the starting position.
Perform at least 20 to 30 reps of these—and, if you want to sweeten the deal, hold a dumbbell in each hand for even more resistance!
We’ll be honest; curtsy squats are challenging, but they sure are effective!
To get started, move your feet in so that they are shoulder-width distance apart. Put your hands firmly on your hips for stability and take your left leg and cross it behind your right, making sure that there is a fair amount of room between your left toe and your right heel. Once in this position, squat so that your right thigh is parallel to the ground.
Return to starting position, and perform at least 10 to 20 more of these curtsies on each side.
The holy grail of squats is, without a doubt, the jump squat. For butt firming and quad strengthening, there really is no better exercise.
Begin by first making sure that your feet are hip-width distance apart, with your fingers intertwined on the back of your head so that your elbows face out. From there, dip your knees, then push the balls of your feet into the floor with force so that you end up jumping right off your mat, with your toes pointed. Once you land, squat down immediately and repeat the jump.
For beginners, we recommend doing 1 to 2 sets of 10 reps.
We just have one question for you: did you feel the burn?
We can’t wait to hear what you think about these leg toning exercises! How was your workout? Which exercise is your favorite? How do you keep your butt firm and your thighs slim?