As summer approaches, the season for skirts, shorts and swimwear is approaching.
We cannot guarantee a leg set comparable to Heidi Klum, but it will definitely help you on your way to a pink butt, strong quadriceps, and a toned calf.
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Plus, you don’t have to step into the gym. In fact, you can tone up in a comfortable place at home in front of Netflix.
Is this a dream? Well, apparently not …
Jess Rosart is a personal trainer, coach and gym manager at WIT House London. She puts together seven movements, which she does four to five times a week to help boost her lower body and keep the problem areas in order.
Each exercise can be done using only weight for resistance, but adding weight is a surefire way to make your legs and gluteal muscles (buttocks) a little more difficult. In addition, the results are more likely to be displayed sooner.
Is there no weight? no problem! Try a bottle of water, a can, or a bag of rice.
If you want to invest in a set of weights, avoid expensive weights and get a used set on eBay or Facebook Marketplace. Alright, let’s go!
Coffee table split squat – 10 times on each leg
Turn your back to the table, support the back of one foot, and place the other foot on the floor. Straighten your back and turn your eyes forward.
Sink your back knee down and use your front legs to stabilize when your gluteal muscles ignite. The front knee should not cross the toes.
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Pause at the bottom and then push up on the front heel to return to the beginning. To add resistance, hold a weight or heavy object on your chest.
Struggle? Replace the table with a lower step.
Goblet squats – 10 times
If you have dumbbells or weights at home, use them. If not, hold a bag of rice on each shoulder or grab a heavy book on your chest.
Keep your legs apart by the width of your hips and make yourself taller. Keep your hips flat, push your hips back, bend your knees and look forward as you fall into the squat.
Keep your hips parallel to the ground. Then push your heels up and ascend.
Do you feel it in your buttocks? Pause at the bottom or add a small pulse to awaken your hips.
Raise the calf of the stairs – 10 to 30 repetitions (accumulates over time!)
Try using the steps at the bottom of this staircase. Remove your heels from the edge and stand at the edge of the step.
Lift your heels, engage your calves, and push down on the base of your toes as you approach your toes. Then slowly lower your heels and repeat.
Do you like making these calves? If your house has ankle weights, try adding ankle weights.
Single-leg sofa deadlift – 10 repeats on each leg
“This is a great move for the gluteal muscles,” says Jess. Jess adds that it’s also great for core muscles to work.
Like a split squat, you support your hind legs on a sofa or bench, but this time bend your hips and point your arms to the ground.
It squeezes the gluteal muscles and engages the core to return it to a standing position.
You should feel this as both muscle groups, especially the core, function to stabilize over time.
Sofa step up-5 times on each leg
Use a solid sofa edge or chair for this movement. Stand upright against the sofa or chair.
Carefully step up with your left foot, move your body up, keep your back flat, and look straight ahead. Then lower it to the ground. Move slowly and feel the gluteal muscles ignite.
Is it too easy? Put a heavy object in your backpack and wear it.
“This movement works primarily on the quadriceps, but also on the hamstrings, groin, hip flexors, and calves,” says Jess.
Water bottle body swing – 20 times
This powerful movement increases the strength of the lower body and also moves the abdominal muscles and arms. Before you start, make sure you have enough space in front of you.
Fill a 2 liter water bottle with water, screw in the lid firmly, and hold the top with both hands. Stand with your legs spread across your shoulders and hang your arms between your legs.
Stick your hips forward and keep your back flat. Use the power of your lower body to swing the bottle up to eye level and then tilt it between your legs.
Your abdominal muscles and arms thank you.
Sofa Jump Squat – 10 times
Stand in front of the sofa, keep your feet hip-width apart and face the other side. Push your hips back, bend your knees and get down to the sofa.
Touch your back to the back of the seat, and as soon as you’re done, use your feet to drive a big jump.
At the top of the jump, squeeze down and stretch your hips, focusing on pulling in your gluteal muscles.
Land safely on your feet and slowly return to the sofa.
Gluteal muscles you should know
“Your gluteal muscles are the muscles of your buttocks. The muscles in the front of the thighs are the quadriceps, the muscles in the back are the hamstrings, and the calves are behind the lower legs.”
Jess. “Moving these muscles strengthens the lower body, prevents back injuries and improves mobility.”
Dangerous temptation
Studies have shown that leg health and brain health may be related *. Meanwhile, US studies also suggest that building moderate muscle strength may reduce the risk of type 2 diabetes. ** **
Moving your gluteal muscles (the largest muscle in your body) burns calories faster and metabolizes faster, so strong leg muscles can also help you lose weight.
* King’s College London ** Iowa State University
