Exercises to strengthen and tone the buttocks and legs

Ejercicios para fortalecer y tonificar los glúteos y piernas

The buttocks and the legs are parts of our body that tend to accumulate fat and suffer from sagging. These areas are very difficult to work but with great effort can be strengthened so that they look smooth and tonic. Exercise is the best ally to have a more slender figure and a healthier weight; for the buttocks and legs, there is a variety of localized exercises that can help burn fat and tone up so that they look as much you want.

There is no excuse to not exercise regularly. You can implement this series of exercises to strengthen and tone the buttocks and legs at home and you will take, at most, 20 minutes a day. You can do it in the morning, in the evening, at night or at any free time.

Watch lunges


The lunges are an exercise that is perfect for both work the glutes like legs. This exercise is very easy to do and will help you to burn calories and tone.

How to do it?

  • Put your hands on your hips and a step to the front with the right foot, until the knee is at an angle of 90 degrees.
  • It returns to the initial position and then gives another step to the right, feeling the weight of your body on that leg. Get back lunge with your right leg and complete 10 repetitions.
  • It repeats the same series with the left leg and rest.

The neck should be aligned with the spine during every execution. Finished the year worked the glutes, hamstrings, quadriceps and thighs internal and external.

Steps with knee lift


Continuing with your routine, going to do steps with elevation of knees, buttocks and legs, you'll be working with existing but also your abdomen.

How to do it?

  • Place the step in front of you and raises his left leg. He wears leg right forward and upward, so that the thigh is parallel to the ground.
  • Lower right leg to the left position, and then do the above exercise with the left leg.
  • Pick up pace and get 10 to 12 repetitions.
  • If you want to increase the intensity, use a pair of dumbbells ranging from 2 to 5 pounds.

Completed this exercise have worked the abdominals, hip flexors, glutes, hamstring and quadriceps.

With jump lunges


To continue taking advantage of the benefits of the thrusts, will include another session but, this time, with jump.

How to do it?

  • Stop, with feet together and elbows at a 90 degree angle, takes a step forward with the right leg.
  • Jump up, prompting you with his arms, with the elbows flexed.
  • You change your leg in the air and lands in the form of lunge with opposite leg forward.
  • Repeated changing of leg and complete 10 repetitions.

It's fall gently to avoid risk of injury. Thanks to this exercise are going to work the hipflexors, glutes and legs.

Jump squats


An exercise that could not miss us in this routine to strengthen and tone the buttocks are the squats. This is one of the best exercises for buttocks, abdomen, legs and, in general, the entire body. Helps to burn fat and tone up.

How to do it?

  • Place your feet to the width of the hips and arms hanging to the sides.
  • Flex the knees and lower hips, and as if the Act of sit imitaras. The knees should be forming a 90 degree angle.
  • Jumps vertically as high as possible, taking up arms.
  • Upon landing, returns to the starting position of the squat and repeat this exercise 10 times.

With this exercise, you will end your session and you've worked the glutes, hamstrings, quadriceps and calves.


The results of these exercises are not immediate and patience is required. Achieve a few buttocks and tonic legs is not an easy task, but it is not impossible. It is very important to be consistent with exercise and supplement it with a healthy lifestyle. Keep in mind that this should be adopted as a way of life, since they must work frequently to achieve good results. Are you ready to take on this challenge?

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