If you want a beautiful and firm figure, you have probably already included strength exercises in your training plan. In doing so, you must not forget the exercises for the legs and buttocks: with them you will not only achieve an aesthetic appearance, but also greater strength and endurance in maintaining daily activities. We have prepared for you the 6 best exercises for legs and buttocks that do not require any equipment.
1. Squat against a wall
He crouches against the wall you start by place against the wall, where it should be yours back straight, yours legs but placed in hip width. Hold your hands next to the body or on the hips. Then bend your knees and by the wall scroll down, until your thighs are parallel to the floor. Then you squeeze your abdominal and buttock muscles and lift up to the starting position. Repeat the exercise 10 times.
2. Wide squats
Wide squats differ from the classic ones in that they are yours legs placed wider, so that your feet stand slightly apart from the width of the hips. Yours toes they should be turned slightly outwardly, yours hands let them be by the hips or combined on the chest. Then you tighten your abdominal muscles and you lower into a squat, until your hips aren't below the knees. Then transfer your weight to your heels and rise to the starting position. Do the exercise in 10 repetitions.
3. Dropouts
You start the exercise in standing position, where they should be yours feet in width hips. Then left leg in the knee fold it up, and extend the right back so that your body assumes the position of the dropped step. Lower your right leg down until your knee almost touches the floor - both knees should be in shape right angle. Then rise to the starting position and repeat the exercise on each side 10 times.
4. Squat with leg kick
You start the exercise in upright position. Yours feet should be placed in hip width and upside down straight ahead. Then lower your body into position crouching. When from a squat you get up, right leg lift up in the outward direction. Place her as high as possible, where both legs should be levels. Then the leg drop it and return to the squat. Repeat the exercise on each side 10 times.
5. Lunge steps to the side
Falling steps to the side tackle by placing yourself in the standing position, where yours are feet in width hips. Then right leg move to right, whereby bend the knee and lower your butt. Yours left leg let it be in flat position. Then rise to the starting position and perform the exercise with each leg 10 repetitions.
6. Kick straight ahead
Kick straight ahead are a simple exercise that you start in upright position. Then right leg you stretch in front, whereby do not bend your knees. If in thigh you feel tension, it means you are doing the exercise correctly. You need to raise your leg approx to hip height, then slowly lower it and repeat the exercise with each leg 10 times.
