Combined glutes, hips and thighs exercises

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Possessing a toned and attractive lower body is the desire of many people when participating in the gym with the goal of beautifying and balancing the body. According to fitness experts, to achieve the above goal, we need to focus on combined exercises of the glutes, hips and thighs. Here are 7 simple and easy-to-apply home exercises to help you train your lower body effectively.

1. Exercise 1: Leg Lifts

Leg lifts are one of the most popular exercises that strengthen the glutes, outer thighs, and even the muscles that support the knees. You can do Leg Lifts lying down or standing. However, the standing leg lift has the advantage of working both legs as well as the abs, creating a balanced and stable posture. For those who want to do more advanced training, you can work out your leg muscles at home by lifting your legs in combination with resistance bands or wearing light ankle weights.
How to do this:
Wrap the resistance band around the ankle. Adjust so that the tension is just right in case of pulling up 1 leg. Hold onto a wall or chair for balance (if needed). Shift body weight to right leg but do not lean body. Hips, knees, and ankles should be aligned and pointing in the same direction (towards opposite sides). Raise your left leg straight to the side until you feel the stretch, squeeze your glutes. Lower your legs without placing them on the floor, but repeat 1-3 sets, 12-16 reps for each leg. Here are some suggestions to help you get the correct posture:
Do not rotate your legs when lifting, instead keep the knee pointed straight forward. Avoid leaning to the side when lifting your legs. You can squeeze your abs or keep one hand on the chair for balance as you raise your legs. SEE ALSO: Exercises for thighs and calves

2. Exercise 2: Leg Press on an Exercise Ball

Leg Press is an extremely effective thigh and calf exercise. It's also a great at-home butt workout that's worth trying because it targets the glutes, hips, and thighs directly. This move mimics the thigh pedal machine commonly found in fitness centers, but is easier because the practitioner uses their own body weight to work on the muscles.
How to do it:
Sit on the ball and slowly roll the ball down, lowering your legs forward until you are sitting in a side position, knees bent. Place your fingertips on the floor or cling to a wall for balance (if needed). Press your heels on both sides to push yourself (and the ball) back to a knee-straight position. During this process, move slowly and squeeze the muscles of the hips and thighs. Lower and repeat 1-3 sets, each set 12-16 times.

3. Exercise 3: Inner Thigh Squeeze

Inner Thigh Squeeze (Inner Thigh Squeeze) is one of the effective exercises to exercise the inner thighs with just the simple equipment of an exercise ball.
How to do it:
Lie down on the floor, straighten your legs on the ceiling, and place an exercise ball (or some other ball) sandwiched between your knees/shins. Use your inner thighs to squeeze to keep the ball from falling. You can put both hands on the floor to make the movement easier. Release slightly and then repeat. Do 1-3 sets, each set from 12-16 times. Here are some suggestions to help you get the correct posture:
If you find your back arched, you can bend your knees more or put your feet on the floor with this exercise. Avoid relaxing your legs, but squeeze your inner thighs slightly to keep the ball in place. SEE ALSO: Exercises to slim calves

4. Exercise 4: Hip Lifts on the Ball

Hip Lift is a great exercise to work the glutes, hamstrings and lower back. By putting your foot on a ball, you can make the exercise more flexible and more difficult.
How to do this:
Lie flat on the floor. Place your heels on the ball, keeping your legs straight. Squeeze your glutes and lift your hips up until your body is in a straight line. Keep your hands on the floor for balance (if needed). Lower your hips (but don't touch the floor) and repeat. Aim for 1-3 sets, each set 12-16 reps. If you find the exercise too difficult, you can place the ball under your calves or thighs to make it easier to practice.

5. Exercise 5: Squat With Side Step

Squat is a very effective at-home butt exercise. It works hard on the glutes and thighs and you can increase the difficulty by using a resistance band and adding a side step. Going one step further will work the outer thighs and glutes more, making this exercise more flexible and effective.
How to do this:
Place a resistance band under your feet and hold the handles firmly with both hands. (You can wrap the rope around your wrist a few times for extra tension if you want.) Take a wide step to the right, squeeze your glutes, and lower into a standard squat. Slowly step your feet together. Continue to step to the right about 8-16 times or the length of the room before switching sides.

6. Exercise 6: Glute Squeezes on the Ball

Glute Squeezes help focus on glutes, hamstrings and lower back. The secret to focusing the glutes is to lift your toes and press your heels into the floor. You can also press weights against your hips to increase the difficulty of the exercise.
How to do this:
Lie on the ball with your head, neck and shoulders stable. Bend bent knees and lift toes. The practitioner can hold medium-sized weights placed at the hips if desired. Begin the movement by lowering your hips toward the floor without rolling on the ball. Squeeze your glutes to raise your hips until your body is in a straight line. Lower and repeat the movement. Do 1-3 sets, 10-16 times each set.

7. Exercise 7: Seated Outer Thigh Taps

This move helps train the outer thighs and hips from a sitting position. You can use a resistance band or a regular band around your thighs to create the necessary tension to support the exercise.
How to do this:
Sit upright on a chair (or on a ball). Tie a resistance band around your thighs for tension when your legs are slightly apart. Bring your right leg out as if you're about to step aside (while still sitting) and then place your foot on the floor. Bring your right leg back and bring your left leg out in the same way, placing your foot on the floor. Continue bringing the right and left foot to the side alternately for 16-20 times. Squeeze your abs during the movement and try to keep the non-active leg stationary as the other leg moves. With leg muscle exercises at home that combine butt and thigh muscles as above, if you persevere in training and follow a reasonable diet, you will soon have a toned and attractive lower body exactly as you want. stated title.

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Reference source: Verywellfit