Exercises

10 exercises for shaping thighs and glutes

10 exercices pour galber cuisses et fessiers

To display a pretty figure, a few daily exercises are enough to build thighs and glutes quickly. Follow our easy-to-do session in the gym or at home.

Fancy shapely buttocks and glutes firm? Squats, lunges, leg and pelvis elevations … Do these exercises regularly targeted to get plump buttocks and refine your thighs. To optimize your efforts, do not hesitate to bring a stick and / or a rubber band.

bending-hips-knees
© Roman Samborskyi

Muscles used: quadriceps and gluteus maximus.

Position: feet parallel to hip width, points facing outward, tight belly, high chest.

Movement : bend your knees by pushing your glutes back and bringing the whole body weight on your heels, then go up.

Recommendations: inspire on the rise, exhale on the descent. Remember to push the buttocks well back. For the movement to be effective, favor long series.

Repetition : 3 or 4 sets of 20 repetitions with 30 seconds of recovery between each.

Flexion-hips-knees-legs-spread-baton
© Undrey

Muscles used: thigh muscles, gluteus maximus and adductors.

Position: standing, feet slightly wider than the width of the pelvis, points facing outwards. Place the stick (or the broomstick) at the level of the trapezoids. It keeps the back straight.

Movement : bend your legs by pushing your knees well in the direction of tiptoes.

Recommendations: inhale on the descent, exhale on the ascent. Keep the bust straight and the belly sheathed.

Repetition : 3 or 4 sets of 20 repetitions with 30 seconds of recovery between each.

Slots-before-alternate-not
© Olena Yakobchuk

Muscles used: quadriceps and gluteus maximus.

Position: standing, feet apart from the width of the pelvis, hands at hip level.

Movement : make lunges with a big step forward, bend the knees so that the thigh comes to the horizontal. Return to the original position, change sides, inhale, bend the other knee and start again.

Recommendations: keep the feet aligned at shoulder width at the time of the lunge. The greater the gap between the legs, the more the buttocks are used. The smaller the gap, the more work is done on the thighs.

Repetition : 4 sets of 20 repetitions with 30 seconds of recovery between each. Possibility of varying the amplitude of the movements by making two series of large amplitude to build the glutes, then two series of lesser amplitude for the quadriceps.

abduction-hip-standing
© Michaël Simon

Muscles used: medium and small buttocks.

Position: stick (or broomstick) in front, resting on the left leg, bend the leg to avoid tension in the lower back and tighten the belly, lower shoulders, flex foot.

Movement : raise the right leg to the side while keeping it straight and then return to the starting position.

Recommendations: do not try to hold onto the stick. Be careful to keep the pelvis fixed. Inhale on the ascent, exhale on the descent. Possibility, to intensify the movement, to make small amplitudes upwards.

Repetition : 2 sets of 20 repetitions on each side with 30 seconds of recovery between each.

Elastic Abduction-Hip-Layer
© Dan Gritsku

Muscles used: small and medium buttocks.

Position: elongated on the side, elastic around the feet at the level of the arch of the foot. Legs in the extension of the bust, tonics, flex feet and maintained head.

Movement : raise the upper leg so that the elastic is in tension, go up a little higher and go down again.

Recommendations: always keep the elastic in tension.

Repetition : 2 sets of 20 repetitions on each side with 30 seconds of recovery between each.

Abduction-hips-diapers-legs-flexed
© Dimitri Lobano

Muscles used: small and medium buttocks.

Position: lying on the side, this time the knees are bent at 90 ° at the hips and the feet flex. Raise the upper leg so that the elastic is in tension, sheathed belly, legs as parallel as possible.

Movement : go down while still keeping the elastic in tension.

Recommendations: keep the bust straight and prevent it from tipping back.

Repetition : 4 sets of 20 repetitions with 30 seconds of recovery between each.

hip-floor extension
© Dimitri-lobanov

Muscles used: hamstrings (muscles of the posterior thigh) and gluteus maximus.

Position: on all fours on the knees and hands (or forearms), knees under the hips and hands under the shoulders.

Movement : take off the knee, sheathed belly and lengthen the nape of the neck. At the expiration, push and stretch the leg backwards, inhale and return to the starting position.

Recommendations: keep your hips facing the floor. No need to work with high amplitudes, keep the leg in the extension of the bust without going higher and without resting the knee on the ground. Exhale during the effort phase.

Repetition : 2 sets of 20 repetitions on each side with 30 seconds of recovery between each.

basin-soil reliever
© Michaël Heim

Muscles used: hamstrings and gluteus maximus.

Position: lying on your back, knees bent and feet flat on the floor separated from the width of the pelvis, arms alongside the body and covered abdominal strap.

Movement : raise the pelvis by pushing the hips towards the ceiling, tighten the glutes, go back down without resting the glutes on the ground.

Recommendations: be careful not to dig your lower back and look for the maximum amplitude. Possibility of intensifying the exercise: resting on one leg, the other stretched vertically

Repetition : 4 sets of 20 repetitions with 30 seconds of recovery between each.

elastic-hip-hip-abduction
© ostill

Muscles used: gluteus medius.

Position: upright, elastic around the ankles, feet apart to keep it in tension, sheathed belly, high chest, straight chest.

Movement : transfer body weight from one leg to the other. The resting leg is bent, the other stretched. Push the leg to the side and alternate.

Recommendations: keep the same tempo throughout the exercise. Remember to always grow and keep your abs tight.

Repetition : possibility of continuous work, for example one minute on each side with 30 seconds of recovery before alternating.

elastic-alternate-hip-extensions
© Dmytro Sidelnikov

Muscles used: big buttocks.

Position: upright, elastic around the ankles, feet apart to keep it in tension, sheathed belly, high chest, straight chest.

Movement : transfer the body weight from one leg to the other, keep the elastic in tension and push the leg by stretching it backwards.

Recommendations: keep the same pace throughout the exercise.

Repetition : possibility of continuous work, for example one minute on each side with 30 seconds of recovery before alternating.

Thanks to Sarah Saad, fitness teacher at Club Med Gym

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