7 Legs And Butt Exercises Use Ankle Weights: These simple exercises help tighten and strengthen your legs and strengthen your buttocks. You do not have to go to the gym or buy dumbbells. You just need some time and ankle weights.
1.The leg and butt workout
Perform this workout 3 or 4 days a week. Make sure your sessions are separated by a few days. Repeat each exercise at least 20 times.
2. Side lunges
First, take a big step to the side with your right leg. Bend your left knee at a 90 degree angle. Keep your right leg straight. Return to the starting position. Change leg and repeat. Perform 20 repetitions.
3. Bulgarian lunges
Take a chair and put your right foot on it. Bend your left knee at a 90 degree angle. Your knee should not stick out over your toes. Repeat it with your other leg. Perform 20 repetitions.
4. One-legged squats
As shown in the picture above, place your right leg on your left knee. Do a squat. Repeat this with the other leg. Perform 20 repetitions.
5. Fire Hydrants
Put hands and knees on the floor. Then lift your straight left leg 90 degrees into the air and to the side. Repeat this with your right leg. Perform 20 repetitions.
6. Frontal lunges
Start with a lunge position with your left leg. Keep your knees at an angle of 90 degrees. Your left knee should not protrude over your toes, and your right knee should not touch the ground. Repeat this with your other leg. Perform 20 repetitions.
7. Leg elevations
Lie on the right side as shown in the picture. Lift the straight left leg as high as possible. Change legs and repeat. Perform 20 repetitions.
8. Donkey kicks
Put hands and knees on the floor. Then lift the left leg back to create tension in the butt. You can do this in several ways: with a straight leg or with a bent leg at the knee. Change legs and repeat. Perform 20 repetitions.