Exercises for Buttocks and Thighs - Blast Your Lower Body With Simple and Classic Exercises

Exercises for Buttocks and Thighs - Blast Your Lower Body With Simple and Classic Exercises

If you are a fitness minded person finding enough time to workout should not be a problem to you. However our daily schedules are already very busy and it is hard to get the right results with the limited time. Life always gets in its way and you cannot keep up with your planned gym schedule. Not being able to visit a gym should not be an excuse, especially if you are targeting lower body workouts. Getting rid of the cottage cheese and dimple-like appearance of your thighs and buttocks is not only reserved for treadmill or an elliptical machine.

Getting your lower body toned can be done using some classic workouts such as Wall Sit and the Deep Knee Bend. You don't need any special equipment to this exercises but if resistance training is your target you may start considering to get a pair of dumbbells. You can even exchange dumbbells with weighted backpack.

Wall Sit

Wall Sit is an isometric workout (with no movements) that works on quads, hamstrings and glutes and it is done with no weights.

Stand up against the wall with your legs slightly distanced from the wall and at shoulder-width

Lean your back on the wall

Slide down the wall to get in the sitting position - your toes must be positioned in front of the knees so you may need to adjust your feet a bit. Knees should be bent at 90 degrees.

Hold that position for about 10-15 seconds or as much as you can. When you feel fatigue in your legs you should slide up. It is important not to slide down because you can risk a knee injury. You can use your hands against the wall in the process.

Wall sit is not complicated exercise but many people get it wrong. You are doing it right if you form a right angle between your hips and your knees. Back should always be flat against the wall and heels on the ground.

Deep Knee Bend

Deep Knee Bend is classic calisthenic workout which means it is a simple rhythmical movement without special equipment or weights.

Stand straight with your heels at shoulder width. Point your toes slightly outwards and you can put your hands on the hips or hold them stretched in front of you

Try to stand on your toes as it is essential in getting the maximum out of the exercise

Slowly get down at a 2 second count until you are sitting on your calves. Try to stand on your toes while you are in that position

Rise back to the top at a 2 second interval

Pause slightly and repeat for up to 25 reps

If you never done this exercise before it is not likely that you will make up to 25 reps. After a while you may want to use a light dumbbell against your chest or a backpack to add more resistance to the training.

And that's it. Two simple exercises for buttocks and thighs that you can easily add to your workout routine and will blast your butt out.

Do you want to learn more exercises like this?

If so, download my free guide on how to burn calories and stay fit forever.

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