Exercise for legs and buttocks: a Program for beginners (Day 1)

If you are just starting to train at home or returning to fitness after a long break, we offer you a complex of exercises for beginners. The program includes 6 workouts for weight loss and getting rid of problem areas that are easy to follow at home. Below are the exercises for the first day of classes: exercise for hips and buttocks.

Workout for beginners: description

1. We offer 6 ready-made sets of exercises:

• MON: Workout for lower body (thighs and buttocks), is presented below
• W: Interval workout to tone body and lose weight
• WED’s low impact cardio workout
• THU: Workout for upper body
• FRI: circuit training on the problem areas
• SB: Stretching the whole body

Repeat the program for 6-8 weeks, during this time, you will be able to reduce the amounts to get rid of excess fat, develop endurance, tighten arms, chest, abdomen, thighs, buttocks.

2. The length of workouts of about 30 minutes, including the warm-up for 5 minutes and stretching for 5 minutes. That is, the duration of the basic training without warm up and stretching is 20 minutes. It’s the perfect time for beginners that will allow to work on the target muscles and do not overdo it in the load.

3. The training is designed for initial and initial-average level, mainly for girls and women.

See also:

• Top 30 exercises to slim legs
• Top 50 exercises for buttocks
• Top 30 crunches
• Program without jumps for the girls for 3 days
• Program for men without equipment 3 days
• Program for men with dumbbells 3 days

4. For training you will need a Mat and some free space in the room. Additional equipment is not needed.

5. Training for those who want to lose weight, burn fat and tighten the body. It is not a program for muscle growth and increasing the volume.

6. As you can complicate this exercise for thighs and buttocks:

• Use ankle weights
• Use fitness bands
• Use dumbbells
• Increase the number of laps
• Increase the number of repetitions or time exercises

7. The structure of workout for thighs and buttocks, which is offered below:

• Warm-up warm-up (5 minutes)
• The first round is performed standing: the exercises are repeated in two laps (~10 minutes)
• The second round is performed on the floor exercise again in two laps (~10 minutes)
• Stretching on the floor (5 minutes)

8. This program can be executed by time or by number of reps of your choice. If you want to perform this exercise for thighs and buttocks at the account, the exact number of repetitions indicated below in the description of each exercise. Please note, in the case of exercise on the account without the timer the program can vary, because the pace of the workout will be individual.

9. If you want to train for time, exercise in both rounds are performed in the circuit 30 seconds work / 10 seconds rest. To run on a timer you can download the app for your phone (for example, Tabata Timer) or to include the finished video with a timer:

10. If the load seems insufficient, it is necessary to move on to more complex and intensive programs.

On our website there is also a series of exercises for advanced:

• MON: Intense workout for legs and buttocks
• W: Workout for upper body advanced
• CP: Intense cardio workout for 500 calories
• THU’s low impact workout on the floor away from problem areas
• FRI: Interval training for weight loss and body tone

Workout for thighs and buttocks

In the warm-up you will find 10 exercises to warm up your joints, warm up the body and prepare the muscles for the upcoming workload. This workout involves a focus on the lower body, so you can use it in other workouts for the thighs and buttocks. The exercises in the warm-up run for 30 seconds without rest between exercises. The total duration of workout about 5 minutes.

The workout included the following exercises:

1. Walking on the spot: 20 leg lifts on each side (30 seconds)
2. The case turns: 10 turns the body in each direction (30 seconds)
3. Bending to feet: 8 slopes of the body in each direction (30 seconds)
4. The rotation of the hips: for 5 rotations clockwise and 5 spins counter-clockwise on each side (15 seconds each leg)
5. The rotation of the knees: for 10 rotations clockwise 10 rotations counter clockwise (30 seconds to do this exercise entirely)
6. Rotation stop: for 7 spins clockwise and 7 spins counter-clockwise on each side (15 seconds each leg)
7. Propriedade: 15 reps (30 seconds)
8. Providedy: 10 lunges on each side (30 seconds)
9. Lifts knee: 15 leg lifts on each side (30 seconds)
10. Jackie: 15 leg lifts on each side (30 seconds)

Warm-up is performed continuously, one replaces the other without rest. After a workout you can rest for 30-45 seconds before starting the main workout for the thighs and buttocks. To do this, walk in place at a slow pace to catch my breath, but in which case do not sit or lie down.

1. Walking on the ground

Begin with a warm-up walk on the spot. Arms bent at the elbows and move the feet. Feel like through this simple exercise heats the body and increases the heart rate.

How much: 20 leg lifts on each side (total 40 steps), or 30 seconds.

2. Rotate the housing

Stand straight with feet wider than shoulders, arms spread to the side. Turn the body right and left without lifting your feet off the floor. Take your shoulder blades together, engage in twisting through the spine rather than the pelvis.

Amount: 10 twists on each side or 30 seconds.

3. The slopes to the feet

Stay in position with divorced hands to the side. Make slopes to the floor, trying not to round the back and touching the hand on the floor. During tilt keep shoulder blades together, knees try not to bend. Feel the stretch in the back of the thigh.

How much: 8 bends to each side (a total of 16 slopes) or 30 seconds.

4. The rotation of the thigh

This simple exercise is excellent flexing the hip joints and helps prevent injuries and sprains during a workout on the thighs and buttocks. Stand up straight, hands folded together or lie on the waist. Raise your left knee to your chest and begin to rotate the hip. The housing remains stationary. Don’t forget to perform the exercise by rotating the leg clockwise and counterclockwise.

How much: for 5 rotations clockwise and 5 counterclockwise rotations on each foot, or 15 seconds on each leg.

5. The rotation of the knees

Articulate this simple exercise helps to develop knee joints, which is especially important before exercise thighs and buttocks. Bend your legs, tilt your body to your hips and place your hands on your knees. Now rotate your knees to one side keeping your feet together. Don’t forget to repeat rotation in the opposite direction.

How much: for 10 rotations clockwise and 10 anticlockwise rotations or 30 seconds all the exercise.

6. The rotation stop

Stand straight with hands at shoulder width. Lift the left leg up to about a right angle between the femur and tibia. Follow the rotation of the foot in one or the other side, flexing the ankle. When performing this exercise note that the movement is only due to a rotation of the foot, not the Shin.

How much: for 7 spins clockwise and 7 counterclockwise rotations on each side, or 15 seconds on each leg.

7. Polupricepy

Stand straight, arms down along the body. Slightly tilting your body and bending your knees, lower your pelvis down a bit in polarised. Do not immerse the buttocks too low, remember that this is only the warm-up exercises. The arms move simultaneously, connecting together at the bottom of the half squat. Always try to perform warm-up before training polupricepy thighs and buttocks.

How much: 15 proprietary or 30 seconds.

8. Providedy with the rise of the hands

Stand straight, arms down along the body. Allot alternately right and left foot back, transfer weight to the front supporting leg bent at the knee. Simultaneously with the retraction of the legs back upright raise your hands up, stretching the spine. Stay in position polyvyana for a couple of seconds before returning to starting position.

How much: 10 Poluyanov on each side (total 20 Poluyanov) or 30 seconds.

9. Walk in place lifting knees

Complete warm-up cardiovascular exercises that warm up the body. Bend your arms at the elbows, forearms put in front of him. Start walking in place, lifting his knees almost to a right angle with the body, touching the folded hands in front of him. Perform each exercise at a fast pace, warming up the body and raising the heart rate.

How much: 15 leg lifts on each side (total 30 feet) or 30 seconds.

10. Breeding hands and feet

Stand straight with feet are close to each other, hands lowered along the body, knees relaxed. Raise hands through the parties upwards, bringing them together above her head. At the same time pull your right leg half a meter forward, the heel touching the floor. Then return to the starting position and repeat on the other side. Perform each exercise in dynamics, rapidly changing directions. The arms move in full amplitude.

How many: 15 repetitions on each leg(total of 30 lifts hands) or 30 seconds.

Workout for thighs and buttocks: round 1

The first round of workouts for the thighs and buttocks lasts about 10 minutes. You will find 7 exercises that are repeated twice. Between rounds, you can do the rest for 30-60 seconds. Exercises are performed according to the scheme of 30 seconds of work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

In the first round included the following exercises:

1. Squat for time: 12 reps (30 seconds)
2. Lunges on the spot with ripple: 10 reps (30 seconds)
3. Alternating leg swings to side: 20 reps (30 seconds)
4. Lifting on socks in the sumo-squat: 18 reps (30 seconds)
5. Abduction legs back: 20 reps (30 seconds)
6. Sinking into the half squat: 8 penetrations (30 seconds)
7. Cross lunge: 12 reps (30 seconds)

In the first round, perform the exercise on the right leg, in the second round on his left leg.

1. Squat on “one-two”

Why: the Squat is one of the best exercises to shape buttocks and thighs. In this exercise, it is very important to stretch the gluteal muscles in all phases of execution for the correct load.

How to perform: Stand straight with feet slightly wider than shoulder width, toes slightly turned outwards, his hands folded in front of him. Lower the pelvis down, bending at the hip joints and slightly tilting the body forward. On account of “time” hold for 2 seconds in the half squat position. On two lower the pelvis down to the thighs parallel with the floor. Hold for 2-3 seconds in the squat position, then return to the half squat position and into its original position. During squats not Kruglaya the waist and not the knees forward and away socks.

Lightweight version: do Not stoop to parallel with the floor, stay in the half squat position.

How to perform 12 repetitions or 30 seconds.

2. Lunge in place with surge

Why: Lunges are a key exercise for an effective workout of the thighs and buttocks. They include the work of the quadriceps, hamstring, gluteus large muscles. At that, the farther you push the rear leg during the lunge, the larger the weight get buttocks. We complicate the exercise due to the ripple, which adds to the load on the target muscle.

How to perform: starting position of this exercise is the left leg set aside about a meter back, knees slightly relaxed, hands folded in front of him or lying on the waist, press tense, back straight. Keeping the body straight, do a squat by bending both legs at the knee joint. The knee of the back leg a few inches from the floor, the knee of the front leg is not out of the sock between the Shin and thigh of both legs to a right angle. Dropping into a lunge, hold for a few seconds, make the springy movements on 3 accounts and return to starting position.

Lightweight version: Hold onto a chair for balance, you can do a normal lunge without springs.

How to perform: 10 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

All about LUNGES+ options

3. Alternate kicks to the side

What: leg swings help to use of all the muscles of the lower body, especially the buttocks and the adductor muscles of the legs. It is also a great exercise accelerates the heart rate for extra calorie burning during exercise for hips and buttocks.

How to perform: Stand with your back straight, belly tucked up. On the exhale, make a sharp swing right leg to the side until parallel legs with the floor or slightly higher. On the inhale drop foot and, without stopping long in the initial position, similarly, raise the left leg up. During swings do not pull up the sock maintain tension in the muscles of the abdomen, buttocks keep fit.

Lightweight version: do Not lift the leg too high, you can hold on to a chair.

How to perform 20 repetitions (10 repetitions on each side) or 30 seconds.

4. Lifting on socks in the sumo-squat

Why: This exercise is working fine muscles of the legs, especially inner thigh, quadriceps and calf muscles. Your muscles will not relax even for a second due to the fact that you will continually be in the position of the sumo squat.

How to perform: Stand in the position of sumo-squat – open hips, spread as widely as possible legs, knees look to the side, hands folded near his chest or at the waist. Climb on your toes, lifting your heel off the floor. In the top of the foot nearly perpendicular to the floor. Tense your buttocks and legs, feel the pleasant pain in the inner thigh.

Lightweight option: Climb to the socks alternately one and the other leg.

How to perform 18 repetitions or 30 seconds.

5. Abduction legs back

Why: This simple at first glance, the exercise is working fine glutes and muscles of the back of the thigh. In addition, to maintain the balance additionally included in the work of the abdominal muscles and back.

How to perform: Stand straight with feet slightly apart, toes outward, hands on waist, abdomen tense. Raise your right Shin so that Shin and thigh formed a right angle. Left knee a little bend. It’s original position. Slowly take the leg, drive the heel backwards and upwards. Housing remains stable and does not tilt forward. Hold for 2-3 seconds, then return to starting position. Feel how the muscles of the buttocks and the back of the thigh.

Lightweight option: Lean with your hands on chair or wall to maintain balance, don’t take your foot too far back.

How to do: 20 reps or 30 seconds. In the second round, perform the exercise on the other leg.

6. Sinking into the half squat

Why: This dynamic exercise will not only help you to work out glutes, quads and outer thighs, but also will raise the heart rate for extra calorie burning during a workout on the thighs and buttocks.

How to perform: Down in the half squat position, hands fold in front of him. Make 3 steps in the direction of two feet each, maintaining the position of half squat. Then make 3 steps backwards. Perform each exercise in a continuous dynamics, the muscles of the legs and buttocks tense, the position of the half squat is kept throughout the exercise.

Lightweight version: do Not go down deep into the half squat.

How to perform: 8 penetrations (i.e., penetrations of 4 in each direction), or 30 seconds. One excavation involves 3 steps.

7. Cross lunge

What: Cross-lunges help to “get” most women’s problem areas: outer and inner thighs, and gluteal muscle pump.

How to perform: Stand straight with hands folded in front of him or lying on the waist, legs slightly apart, gaze directed forward. Pull right foot back, making a large cross step back with one foot. Lower the knee of the back leg as low as possible, but not touching the floor. The front leg bent at the knee so that the thigh is parallel to the floor and the Shin perpendicular to him. Knee not coming forward sock. Hold for 2 seconds in the lunge position, then return to starting position, keeping your back straight.

Lightweight option: attach the leg cross back, but do not go down into the lunge. You can hold on to chair for balance.

How to perform 12 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

Workout for thighs and buttocks: round 2

The second round of workouts for the thighs and buttocks also lasts 10 minutes, but is done completely on the floor. You will find 7 exercises that are repeated twice. Between rounds, you can do the rest for 30-60 seconds. Exercises are performed according to the scheme of 30 seconds of work / 10 seconds rest. You can run without a timer, counting the number of repetitions.

The second round included the following exercises:

1. Swing leg up: 18 reps (30 seconds)
2. Swing the straight leg back: 18 reps (30 seconds)
3. Fire hydrant: 18 reps (30 seconds)
4. Circular swing leg to side: 15 reps (30 seconds)
5. Bringing the hip lying on its side: 20 reps (30 seconds)
6. Leg lifts lying on stomach: 20 reps (30 seconds)
7. Alternating leg lifts in bridge: 20 reps (30 seconds)

In the first round, perform the exercise on the right leg, in the second round on his left leg.

1. Swing leg up

Why: This is one of the most effective and safe exercises for the gluteal muscles, and hamstrings (rear thighs). Always include this exercise in your workout for the thighs and buttocks.

How to perform: Stand on all fours, legs bent at the knees at a right angle, knees and palms resting on the floor, back straight. The angle between the arms and body must be 90°. Lift your leg straight up, as if trying to stab my foot into the wall upstairs. Drive the heel, not the toe. Tense the muscles of the buttocks and thighs. When you return to starting position keep your foot on the floor, it is in constant tension. Invest your strength in this exercise, do not wave the relaxed leg. If you feel discomfort in the knee of the supporting leg, place under it a towel or Mat, folded several times.

Lightweight option: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

How to perform 18 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

2. Swing the straight leg back

Why: This exercise is not only working on the gluteal muscles and the hamstrings, but also strengthens the lumbar muscles.

How to perform: Stand on all fours, left leg bent at the knee at a right angle, the right leg stretched back, palms resting on the floor. Raise your straightened right leg as high up as possible. Feel the tension in the muscles of the buttocks and hamstrings. Drive the heel, not the toe. Exercise should be done with complete concentration to the muscles.

Lightweight option: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

How to perform 18 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

3. Fire hydrant

Why: This is a simple and very effective exercise for the glutes, outer thigh and rear thigh. Do the drill “fire hydrant” if you want to get rid of his breeches.

How to perform: Stay in position on all fours, both legs bent at the knees, hands and knees resting on the floor. Without straightening his right leg, slowly take her to the side so she was at the back. Hold the top position for a couple seconds and return to starting position. In the initial position, the foot remains in the air, and does not fall on the floor to maintain tension in the muscles. Proceed through the muscles of the lower body, the body remains stationary.

Lightweight option: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

How to perform 18 repetitions or 30 seconds. In the second round, perform the exercise on the other leg.

4. Circular swing leg side

Why: This is a great exercise for the glutes, inner and outer thigh without the slightest load on the knee joints.

How to perform: Lie on your right side, head rests on palms, tense abdomen, legs extended and stacked together. Straining the leg muscles and buttocks, slowly raise the straightened leg up. Follow the circular foot to a wide amplitude like you’re trying to describe foot circle. Perform each exercise continuously without dropping the leg on the floor. Pull a sock on itself, do not bend the working leg at the knees and relax the muscles of the hips. The upper body remains stable, do not help yourself with the body. Perform each exercise with maximum amplitude.

Lightweight option: you Can raise the leg up and down, if you still difficult to make a circular motion.

How to complete: 15 reps or 30 seconds. In the second round, perform the exercise on the other leg.

5. Bringing the hip lying on its side

Why: This is a great exercise to study the inner thigh, which is one of the major problem areas for girls. Exercises on the side is particularly useful to include in your exercise for thighs and buttocks for those who have problems with knee joints.

How to perform: Lie on your right side, focusing on his right forearm. The left leg bend at the knee, expand a little and put a foot on the floor forward of the hip of the right leg. Palm of left hand position on the floor in front of chest. Raise your straight right leg, pulling the toes toward you. On the floor foot do not lower – in the lower position it should be a few inches above the floor.

Lightweight option: Lower your leg to the floor while returning to starting position or reduce the number of repetitions.

How to do: 20 reps or 30 seconds. In the second round, perform the exercise on the other leg.

6. Leg lifts lying on stomach

Why: not only is It one of the most effective exercises for buttocks and back of the thighs, but also a great strengthening exercise for the lumbar muscles and prevention of diseases of the back.

How to perform: Lie on stomach, arms fold in front of him, put his head on them. Bend your knees so that the feet staring at the ceiling. Contracting the glutes raise your hips as high up as possible without lifting your body off the floor. Do not pull on socks, heel looking up.

Lightweight option: Raise legs alternately – first the right, then the left.

How to do: 20 reps or 30 seconds.

7. Alternating leg lifts in bridge

Why: the Bridge is a great exercise for the glutes. Let’s build on it by alternately lifting the legs, which allows to further pump the quads, hamstrings and abdominal muscles.

How to perform: Lie on your back, bend legs in knees, hands lie along the body. Stand in the gluteal bridge, lifting the pelvis up and lifting your body off the floor. Head, shoulders, hands, and feet lying on the floor. It’s original position. Now alternately raise your legs, pulling your knees to your chest. Buttocks and abdomen are tensed, the pelvis does not SAG and does not fall to the floor throughout the exercise.

Lightweight option: Stay in a static gluteal bridge, straining buttocks and belly.

How to perform 20 repetitions (10 repetitions on each side) or 30 seconds.

Top 30 static exercises

Stretch (for hips and buttocks)

After a workout on the thighs and buttocks, be sure to perform stretching of the muscles. We offer you effective exercises to stretch the leg muscles and buttocks, which are performed on the Mat. The duration of stretching for 5-7 minutes. During stretching, it is important to breathe deeply during the static postures.

In each exercise, moving to 20 seconds on the right side and 20 seconds on the left side. If time allows, and you want to stretch better, can stay in each pose for 30-40 seconds. To perform the stretch you will need a stopwatch, but you can just count to 20-30 times, not forgetting to breathe deeply.

In the final stretch for the thighs and buttocks includes the following exercises:

1. Lunge: 20 seconds on each side
2. Attack with capture of a leg: for 20 seconds on each side
3. Pigeon pose: 20 seconds each side
4. The tilt to the leg sitting: for 20 seconds on each side
5. Quadriceps prone: for 20 seconds on each side
6. Stretching of the buttocks lying down: 20 seconds on each side
7. Pulling up the knee to chest for 20 seconds on each side

Top 30 exercises to stretch legs

1. Attack

Drop down into the lunge, resting the knee of the right leg on the floor, left leg bent at the knee at a right angle. Hands on the thigh of the left leg. Pull the knee of the back leg back as far as possible, stretching the muscles of the legs. Pull your pelvis to the floor, increasing the stretch of the quadriceps. Hold the lunge for at least 20 seconds.

2. Attack with capture of a leg

Stay in the lunge position and try to grab the right hand the right foot. Gently pull the tibia close to the femur. Feel the tension in the quadriceps and adductor muscles. Be careful, do not pull your leg too hard, to avoid damaging the muscle. Hold this position for at least 20 seconds.

3. The pigeon

From a lunge position, turn front foot to hip joint and lower on the Mat so that the Shin rests on the floor. Stop is located near the pelvis. Try to lower the pelvis as low as possible to the floor, pulling the rear foot back. Feel the tension in the gluteal and adductor muscles. Hold the pigeon pose for at least 20 seconds.

Now take a pose a lunge on the other leg and repeat the exercise for the left side.

4. Slope to the foot of sitting

Sit on the floor, legs apart slightly. Bend your left leg at the knee, pull the foot to the thigh of the right leg. The right leg is extended forward, the toe looks up. Stretch your arms forward and lean to the right leg. Put your hands on legs as far as possible stretching. Feel the tension in the muscles of the back of the thigh. If you have insufficient stretching, not too tilt the back down, drag the belly to the thigh. Hold the tilt for 20 seconds.

5. Stretching the quadriceps while lying

Get down in the prone position, the head rests on the outstretched palm. Place your left hand foot, left foot, without lifting your body off the floor. Feel how stretched the quadriceps of the thigh. Hold this position for 20 seconds, then perform the exercise on the other side.

6. Stretching of the buttocks lying down

Lie on your back, legs bent at the knees. Put the foot of the left leg on the right thigh. Clasp both hands right hip and pull it to the stomach. Try to pull the thigh as close to the abdomen keep your head from the Mat. Think about stretching the gluteal muscles. Hold this position for at least 20 seconds, then perform the exercise on the other side.

7. Pulling knee to chest

This exercise is great for completing the workout. Lie on your back, stretch your legs straight. Pull your right knee to your chest, put your arms around the leg. The left leg remains straightened to lie on the floor. Feel a nice stretch in the back of the thigh, buttocks and back. Try to relax in this pose, hold it for 20-30 seconds and repeat for the other leg.

See also:

• Cardio workout at home: exercise + lesson plan
• Top 20 best fitness apps for Android for training at home
• How to choose running shoes for fitness: tips, a selection of the best models

Without inventory, the Finished program, For beginners, Legs and buttocks