Squats are excellent exercises for toning your legs, buttocks, hips, and abdomen. They can be done without adding extra weight, making them ideal for people with back problems.
Squats
Lunges exercise your thighs, buttocks, and abs. They are ideal for developing leg strength because they use both legs at the same time.
Lunges
While regular planks work the upper body and core, adding leg lifts strengthens your buttocks and upper legs.
Plank Leg Lifts
This exercise sculpts the buttocks, hips, and upper legs. Place your hands on a wall or a chair while performing it to maintain balance.
Single-Leg Deadlifts
Using a stability ball, this exercise works your calves, shins, and abs. Ensure the ball is properly inflated.
Stability Ball Knee Tucks
Step-ups, like one-legged squats, work the thighs, hips, and buttocks. Use a knee-height plyometric box or elevated platform.
Step-Ups
Explosive box jumps strengthen your legs, buttocks, and core. Remember to absorb the force by dropping your hips when landing.
Box Jumps
These high-intensity jumps work your leg muscles and increase lung power.
Speedskater Jumps (Lateral Jumps)
Use a resistance band to mimic the movement of machine leg presses. Target your buttocks, quads, hamstrings, and calves.
Resistance Band Leg Presses
The bridge exercise tones your hips, thighs, buttocks, and core. Wrap a resistance band around your thighs to add an extra challenge.