Do you want a firm bottom and beautiful, tight legs? Do you want to get rid of cellulite quickly and easily? The following exercises are perfect for home and easy to imitate in everyday life. It’s no secret that sport makes you beautiful and also keeps you young. Regular training not only reduces overweight but also reduces cellulite.
An effective exercise to strengthen the buttocks is lunges. With this exercise, the large gluteus muscle is trained the most. Other regions of the body that benefit from this exercise are the thighs. The great thing about the lunge is that you can do it from anywhere without additional equipment. Lunges are one of the best exercises for cellulite at home. Exercises like lunges can be perfectly integrated into everyday life – in the morning after getting up, during lunch break or in the evening in front of the television. Lunges are among the best exercises to get your buttocks and legs in shape.
Lunges – Here’s how!
First of all, stand up straight. Make sure your torso stays level. To keep your balance, you can, for example, put your hands on your hips. Then you take a step forward with one leg and from there practically crouch. So you bend your legs until your lower leg is parallel to the thigh. In this exercise, feet and legs move, the upper body remains stable and level all the time. To intensify the exercise, you can use dumbbells that you take in your hands during the lunge.
2) Side lunges
Side lunges are the German sidestep. This exercise shapes not only the buttocks but also the front and inner of the thighs. This exercise is just as perfect at home and without equipment as the normal lunge. Here too, the large gluteus is formed, but also the adductors. The difference between normal lungs is that the inner thighs are trained more. The exercise is ideal for in-between if you want beautiful and tight legs.
Side Lunges – Here’s how!
First, you stand upright. The best thing to do is to put your hands back on your hips. Then take a wide step to the side and bend your leg up to a 90-degree angle. Your back stays level while you move your upper body slightly forward. Your knee remains bent over the tip of your toe, while your other leg is extended.
3) Squat jump
The Squat Jump is an absolute all-rounder. It is effective for the buttocks and thighs, but it also affects the abdominal and back muscles.
Squat Jump – Here’s how!
As a starting position, you start again in the vertical. The legs are hip-width apart, and the feet are slightly inclined outwards. You start the exercise by jumping up. From there, you jump straight into the squat. If you are now in the squat, the focus is on the heel. The bottom is below the knee joints. From this position, you now push your body again so that it goes directly into the jump.
In my experience, squats, combined with weights, are the most effective for building glutes and are among the best exercises for cellulite at home. This exercise also trains a wide variety of body regions, including the trunk, quadriceps, glutes, and calves. To intensify the exercise, you can take weights in your hands.
Squat – how it works!
You put your feet hip-width apart and parallel to each other. The toes are slightly inclined outwards. The weight is on your heels. The knees point towards the toes, so they also go out. You keep your back straight, make sure that you don’t get crooked. From this position, bend your knees. The upper body remains stable. Then push your knees up again until they’re almost straight.
5) Pelvic lift
With the pelvic lift, you can comfortably train your thighs, buttocks, and stomach.
The pool lift – how it works!
You lie on the floor with your arms parallel to your body, the palms facing down. You put your legs up at an angle. Finally, you raise your pelvis so that your body forms a straight line. Now hold the position for 10 seconds until you lower your body again. Warning – the body is not placed on the floor!
6) Standing Leg Raise
This exercise is good for the buttocks, and at the same time, it strengthens the muscles of the back of the legs.
Standing Leg Raise – how it works!
You stand straight. B|end your upper body slightly forward, but it remains level throughout. Now pull the leg backward and lift it up. Of course, you alternate your legs here.
You can also do this exercise while cooking in the kitchen, for example, because it is really easy to integrate into everyday life.