Sexy thighs and butts are one of the most adored part by both the women and the men.Ladies, who doesn’t desire sexy butts that leave heads turning? When working out to lose weight you discover that all of your body shed off the extra fats including the butts and thighs. Working out the butts and thighs muscles will leave you looking sexy, stunning and toned.

Here are some easy to do home exercises in which most of them can be done at the comfort of your bed. Let us dive into all of them, understand what muscles they work out, how to do them and what not to do. The exercises include the following:-

  1. Squats

Squats are strength training exercises and compound movement that works multiple muscles and joints of the body. They strengthen the muscles on the glutes, front and back of thighs, hips and the calves. In addition it works core muscles, shoulders, arms and chest if engaging in back squats.

How to do:- First, stand tall with your feet spread shoulder-width apart. Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you’re doing so. Return to stand while squeezing your glutes. That’s one rep.  knee, legs, back and head positioning.

There are more than 21 variations of squats, done in different ways as shown here.

  1. Glute bridge/ Hip raise

Glute Bridge works the glutes, hamstrings, lower back and the core. The bridge helps with hips mobility and strengthening your lower back and stabilizes the spinal cord.

How to do:- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Avoid speeding through the movement, overusing the hamstring only, overarching the lower back and keeping the same style forever, try doing other variations as shown here.

Hip thrust:- this is one of advanced variations for the Glute bridge exercise but you use the weights and lie on bench press as shown here.

Glute bridge
  1. Barbell/ Dumbbell deadlift

Well known as the “King of Lifts”. This exercise works both lower and upper body muscles such as the glutes, thighs, abs, legs, back and arms. It strengthens the core and builds stability and muscles.

How to do:- Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet. Bend down and grasp the barbell with a shoulder-width grip. Take a deep breath. 5 easy steps: walk to the bar, grab it, bend your knees, lift your chest and pull.

Ensure that your grip is firm, start with light weights and increase as you go, keep arms and back straight, keep the weights close to your body. Keep your head neutral, engage your core and

There are different deadlift variations as shown here.

Barbel deadlift
Dumbbell deadlift
  1. Clamshell

One of the best exercises if you have knee pains. It mostly targets the glutes, thighs and the hips.

How to do:- lie on your side with your knees slightly bent and with on leg on top of the other. Keep your feet together and lift your top knee until it is parallel with your hip. Lower your knee back to initial position, repeat and switch sides. To make it harder, you can use the resistance band around the thighs, above the knees.

  1. Dumbbell/ Kettlebell swing

Dumbbell/ Kettlebell swings work the whole body including back muscles, abs, the forearms, shoulder, waist side muscles, and knees, hips, hamstrings, glutes and ankles joints. It helps with stability, endurance, balance and helps burn a lot of calories.

How to do: – Stand with your feet shoulder width apart, toes pointed outward and hold a dumbbell with both hands. Squat and bring the dumbbell between your legs. Stand up and swing the dumbbell up to about chest height. Return to the squat position and repeat for the duration of the set.

Remember to breathe steadily, open your chest, engage your core and keep the spine aligned. Avoid lowering into a squat and using the strength from the arms; instead get the momentum from the hips.

Dumbbell swing
  1. Step up

It is a very simple body resistance exercise that works the legs, hips, thighs and glutes muscles. It involves stepping on an elevated surface such as the box, chair or bench. The box height should be closer to 1 foot or less than 2 feet.

How to do:- To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

There are several variations of step ups as shown here. You can use dumbbells, higher boxes, barbells, opposite directions and single legs. Remember to keep your head straight, breath steadily and start with shorter step as you progress.

Step up
  1. Lunges

Lunges exercises strengthen your glutes, back, hips and legs. It targets a wide range of lower body muscles. Similar to when you kneel to tie your shoes.

How to do:- Stand tall with feet hip-width apart. Engage your core. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.  Lower your body until right thigh is parallel to the floor and right shin is vertical. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel. Press into right heel to drive back up to starting position. Repeat on the other side.

Avoid lifting up the heel, bending your body forward, and narrowing the legs distance due to falling.

There are several variations of lunges as shown here.

  1. Fire hydrants

This exercise strengthens the glutes. It targets the hips, pelvis, core and thighs muscles. It can help improve back pain and lower the risk of injury.

How to do;- Start in a quadruped (fours) position with your wrists stacked directly under your shoulders and hips over your knees. Keep your belly button drawn in toward your spine, back flat, and your right leg bent at 90 degrees. Lift your leg out to your right side, stopping at hip height. Return to start. That’s one rep.

You can add a resistance band to the exercise to make it harder and better. Remember to keep your core and pelvis stable. There are also many variations as shown here.

Fire hydrants
  1. Donkey kicks

Donkey kicks are efficient in strengthening the glutes and they resemble the donkey’s kick.

How to do:- Get on all fours, with your hands stacked directly under shoulders, and knees under hips. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position. Repeat all reps on one side, then switch legs.

Remember to keep your back straight and breathe steadily. Other variations of this exercise are straightening the leg instead and also add resistant band. To be more effective combine fire hydrants and the donkey kicks.

Donkey kicks
  1.  Bird dog

Also known as quadruped. It targets and strengthens the glutes, abs, thighs, lower back, hips and upper back and shoulders.

How to do:- Get on all fours, with your hands stacked directly under shoulders, and knees under hips. Lift one hand and the opposite knee both an inch and two off the ground while balancing the other hand and knee in position. Hold for a few seconds and then switch to the opposite side. Keep your abs engaged to avoid the back from sagging.

Remember to keep your back straight, move slowly and with control and to breathe steadily. There are several bird dog variations as shown here.

Bird dog
  1. Lateral/ side leg raise

They work the glutes, hips and thighs. This exercise can be done while lying down or standing. It keeps the hips and knees strong

How to do:- Lie on one side with your lower arm on the floor and upper hand in front of your body for support. Bracing your abs, bring your bottom leg slightly in front of your top leg, letting the inside of your top foot rest on the ground. Then lift the upper leg up to the ceiling, keeping your hips stacked. Pause and then lower the leg.

Remember to move in a slow and controlled way, keep the knee straight throughout the exercise and only move lower body at the hip.

Lateral/ side leg raise

To be able to get maximum benefits try doing the variations as well and remember CONSISTENCY is key.

Published by Carolyne Gitahi

Live, Love and Learn

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