How to exercise your thighs and buttocks?

The editor's legs are relatively thick. I don't know when I developed this bad habit. I always like to stare at other people's legs first. When I see other people's good figures, I actually feel itchy in my heart. As long as I persist in losing weight, that kind of graceful figure will belong to me. However, the editor's motivation is a bit poor, and I have not succeeded in losing weight until now. Next, the editor will introduce to you how to exercise your thighs and buttocks.

1. Hold the club in your hand and do a lunge

Start with your right leg forward and your left leg out to the back. Gradually lift your left foot, placing your toes on the ground, and use the club in your right hand as a balance support. Step one leg forward, focusing on your quadriceps and right gluteus maximus. Repeat 15 times, then switch to the other side and repeat the process in the same way.

2. Use a fitness ball to tighten your hips and increase gluteus maximus strength

Extend your legs and heels, resting your heels on the ball. Draw your belly button toward your spine and engage your glutes to lift your hips off the floor. Repeat 5 times, holding this position for 15 seconds.

3. Bridge pose, stretch your legs

Lift your hips off the floor into a bridge position. Place a club behind your hips. As you extend your right leg, engage your left gluteus maximus. Keep your club level. Hold this position for 10 breaths. Then switch to the other side of your body and repeat the previous process in the same way.

4. Warrior posture, reduce the strength of the lower limbs

Step forward with your right leg, rotating your left foot inward. Draw your navel toward your spine and relax your shoulders out to the sides. Hold this position and take 10 deep breaths. Then switch to the other side of your body and repeat the previous process in the same way.

In fact, if you want to exercise the muscles of your thighs and buttocks, you must be mentally prepared, because it is really difficult. The most important thing is to persist. If you only persist for a few days, you will definitely not see any results. It is best for you to exercise with colleagues or friends. The editor likes to exercise with others. I feel that the effect will be better and everyone can make progress together.