Workouts for the Legs And Buttocks at Home

Workouts for the Legs And Buttocks at Home

Working out at a gym on expensive, complicated fitness machines can certainly help to strengthen and tone your leg and butt muscles. But this may not fit into your schedule or suit your budget. If this is the case, an alternative, which can be just as effective, is to exercise at home. With a few inexpensive training aids, you can easily design an at-home workout to target the major muscles in your lower body.

Workout Warm-Up
It's important to begin your workout with a 10-minute, dynamic warm-up to prepare your body. A dynamic warm-up involves light stretching with movement. Warm-ups are designed to elevate your heart rate, increase the blood flow and oxygen to your muscles, increase your range of motion and help reduce your risk of muscle pulls, strains or tears. For a legs-and-butt workout, focus on lower-body warm-up activities such as marching or jogging in place, forward and backward walking lunges, or riding a stationary bicycle.

Start With Your Calves
Stand and hold onto the back of a sturdy chair to perform calf raises. Lift your right foot off the floor and slowly rise up onto the ball of your left foot as high as you can. Hold for a count of two, lower to the starting position and repeat. Add more resistance to increase the intensity of the exercise. Stand with your feet shoulder-width apart, hold a dumbbell in each hand and let your arms hang straight from your shoulders. Rise up onto the balls of your feet, pause and lower back to the starting position. Perform two sets of 12 reps with each exercise.

Work Your Thighs
Focus on your hamstrings with stability ball hamstring curls. Lie on your back, lift your legs and put the back of your ankles on top of the ball. For support, hold your arms out to your sides, palms on the floor. Start by lifting your hips off the floor and straightening your legs so your body is straight from your shoulders to your heels. Bend your knees, pull your heels toward your butt until the soles of your feet are on the ball and then reverse your movements to the starting position. Perform two sets of 12 reps. Work your quadriceps with wall sits. Stand with your back against a sturdy wall and simultaneously walk your feet forward and slide down the wall. Stop when your thighs are parallel to the floor. Hold for 20 to 30 seconds and then return to a standing position. Repeat five times.

Include Your Glutes
Target your butt muscles with donkey kicks. Get on all fours with your hands directly below your shoulders and your knees below your hips. With your knee bent, lift your left leg up until your thigh is parallel to the floor. Pause for a count of two, lower your leg to the starting position and repeat 12 times. Perform two sets with each leg. Next, lie on your back with your legs bent and feet flat on the floor to perform butt bridges. Place your arms by your sides with your palms on the floor. Lift your hips off the floor until your body is straight from your shoulders to your knees. Hold for a count of two, lower and repeat. Perform two sets of 12 reps.

End With a Cool-Down
Finish your workout with a short, cool-down session. A cool-down helps your heart rate, blood pressure and breathing to gradually recover and gives you the opportunity to hydrate. Now that your muscles are warm and pliable, perform stretching exercises. Though studies are inconclusive, light stretching may reduce muscle soreness and, according to MayoClinic.org, help prevent injury.