The holiday season is almost here and you know what that means! Food! Lots and lots of food. It is inevitable that a great portion of all those eating binges will stick on your body and then you’re going to have to work really hard to shed those few extra pounds. However, it’s always better to come prepared. The more in shape you get beforehand, the easier it will be dealing with the holiday aftermath.
Dieting is very difficult during the winter season, but working out isn’t! Which is why we offer you these 7 amazing strengthening exercises that will tighten your butt and your legs, courtesy of Tiphero. And they work really fast: you can start noticing results in only a week! They are also very simple and suitable for beginners. Best of all is that no equipment is required; all you need is perseverance and determination. So, since you can do these exercises in the comfort of your own home and you don’t need extra preparation, you have virtually no more excuses not to get fit!
This first exercise is very important because it helps prevent injuries. Stretching is a great way to warm up: it will loosen your hamstrings and it will work toward tightening your thigh muscles as well. Lie on your back and place both legs up against a wall. They’re supposed to be perpendicular to your chest and the best way to do this is to have your tailbone touching the base of the wall and your knees straight. However, if you can’t do this comfortably, don’t force yourself. Hyperextending can lead to injury, which is why in that case, you should soften you knees and remember to breathe.
Hold this position for 5 minutes if you’re a beginner, 10-15 minutes if you’re more experienced.
2. Moving in circles
Source: Daniel Loigerot
Now you’re ready to begin. Lie down on your back in the middle of the room, place both arms at your sides, palms down. Then lift one leg up, with your toes pointing to the sky, and make an outwards rotation while keeping your knee straight. Make a full circle with your leg and bring it back to the starting position. Make sure your hips are flat on the floor.
Repeat this at least five times for each leg.
3. Work those hips!
This exercise begins in the same position as the previous one. Place both feet on the floor by bending your knees at 90-degree angle. Now, lift your hips up until the space below the back of your shoulders is off the floor. Release slowly.
Complete at least 2 sets of 20 reps (do it 20 times, rest, then 20 times more).
4. Do you even lift?
Lifts are one of the best bum-tightening exercises. Flip over and go down on all fours. Keep your back straight and your weight evenly distributed between your four points of support. Lift your right leg up, with your toes pointed, as high as you can, or at least until it’s parallel with the floor. Then, lift it by an inch or two more and do a small circular motion.
For the best results, do 10 reps per leg.
5. Embrace your inner ballerina
Source: Lottie Murphy
Work your inner and outer thigh areas and your glutes and core at the same time with this ballet-inspired plié squat. Gently ease yourself from the floor by first rolling onto your side. Take a wide stance with both feet pointed out. Squat down until your knees are over your ankles. Keep your arms raised just above shoulder level and in line with your legs. Go back to the initial position.
Repeat 20-30 times and for bigger effect hold a dumbbell in each hand.
6. Curtsy like an exercise queen
Curtsy squats are very effective, so they’re a challenge worth tackling. Your starting position is upright with feet planted a shoulder-width distance apart and hands firmly on your hips. Start with your left leg and cross it behind your right while leaving a lot of room between your left toe and right heel. Then lower your body downwards until your thigh is parallel to the ground. Return to the starting position.
Do at least 20-40 curtsies on each side.
Source: XHIT Daily
Out of all the squatting exercises the best one for butt firming and quad strengthening is definitely the jump squat. Start by placing your feet a hip-width distance apart. Put both hands behind your head with fingers intertwined and elbows facing out. Then, dip your knees and jump with your toes pointed. Immediately after landing squat down and jump again.
For beginners it’s best to do 1-2 sets of 10 reps.