Your lower body is where you can really see amazing changes when you work out. Strong, toned legs and a lifted bottom make you feel confident in any outfit. The best part is that you do not need a gym to get the legs you want. You can do these exercises at home with just your body weight or simple equipment.
Many women want to tone their thighs, lift their bottom, and get rid of cellulite. These 12 exercises will help you do exactly that. They work all the muscles in your lower body and help burn fat at the same time. You will feel stronger and look amazing in your favorite jeans.
The exercises below target your thighs, bottom, calves, and hips. Some also work your core muscles, which helps you look slimmer overall. You can do this workout 3 to 4 times a week and start seeing results in just a few weeks.
1. Classic Squats
Squats are the queen of all lower body exercises. They work your thighs, bottom, and core all at the same time. This move will lift your bottom and make your legs look longer and leaner.
Stand with your feet a little wider than your hips. Keep your toes pointing slightly out. Lower your body down like you are sitting back into a chair. Your knees should not go past your toes. Keep your chest up and your back straight.
Push through your heels to stand back up. Squeeze your bottom muscles at the top. Do 15 to 20 times. Start with just your body weight, then add weights when you get stronger. This exercise will give you that lifted, round bottom you want.
2. Lunges for Long, Lean Legs
Lunges are perfect for toning your thighs and lifting your bottom. They also help improve your balance and make your legs look longer. You can do them anywhere and they really work your muscles hard.
Stand with your feet together. Take a big step forward with your right foot. Lower your body down until both knees are bent at 90 degrees. Your front knee should be over your ankle, not past your toes.
Push back up to standing and step your right foot back. Do 12 times, then switch legs. You should feel this in your front thigh and your bottom. This exercise will help you get those long, lean legs that look great in dresses.
3. Bulgarian Split Squats
This exercise is like a lunge but harder. It really targets one leg at a time, which helps fix any imbalances. Your legs will feel the burn, but the results are worth it.
Stand about two feet in front of a couch or chair. Put the top of your left foot on the couch behind you. Lower your body down by bending your right knee. Go down until your right thigh is parallel to the floor.
Push back up to the starting position. Do 10 to 12 times, then switch legs. This move will really shape your thighs and lift your bottom. It also helps make your legs more defined and toned.
4. Wall Sits
Wall sits might look easy, but they will make your legs shake. This exercise builds endurance in your thighs and helps tone them without making them bulky. It is perfect for getting lean, defined legs.
Stand with your back against a wall. Slide down until your thighs are parallel to the floor. Your knees should be at 90 degrees. Keep your back flat against the wall and your core tight.
Hold this position for 30 to 60 seconds. Rest for 30 seconds, then do it again. Do 3 sets total. This exercise will help you build strength and endurance in your legs. Your thighs will look more toned and defined.
5. Glute Bridges
Glute bridges are amazing for lifting and rounding your bottom. They also help fix the flat bottom that comes from sitting too much. This exercise will give you that lifted, perky look you want.
Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your sides. Lift your hips up by squeezing your bottom muscles. Your body should make a straight line from your knees to your shoulders.
Hold for 2 seconds at the top, then lower back down. Do 15 to 20 times. You should really feel this in your bottom muscles. This exercise will help lift your bottom and make it look rounder and firmer.
6. Single-Leg Deadlifts
Single-leg deadlifts work the back of your legs and your bottom. They also help improve your balance and make your legs look longer. This exercise is great for toning the back of your thighs where cellulite often shows up.
Stand on your left leg with your knee slightly bent. Hinge forward at your hips and lift your right leg behind you. Reach toward the floor with your right hand while keeping your back straight.
Return to standing and squeeze your bottom at the top. Do 10 times, then switch legs. This exercise will help tone the back of your legs and lift your bottom. It also helps improve your posture.
7. Calf Raises
Calf raises give you those sexy, defined calves that look amazing in heels. Strong calves also help you walk better in any shoes and make your legs look longer overall.
Stand with your feet hip-width apart. You can hold onto something for balance if you need to. Rise up onto your toes by lifting your heels off the ground. Go as high as you can.
Hold for 2 seconds at the top, then slowly lower back down. Do 15 to 20 times. For more challenge, do them one leg at a time. This exercise will give you beautiful, shapely calves that look great in any outfit.
8. Sumo Squats
Sumo squats work your inner thighs, which is an area many women want to tone. They also lift your bottom and help create that gap between your thighs that looks so good in jeans.
Stand with your feet wider than your shoulders. Turn your toes out at a 45-degree angle. Lower your body down by bending your knees. Keep your knees in line with your toes.
Push back up to standing and squeeze your bottom and inner thighs. Do 15 to 20 times. You should feel this on the inside of your thighs and in your bottom. This exercise will help tone your inner thighs and lift your bottom.
9. Step-Ups
Step-ups work your thighs, bottom, and calves all together. They also get your heart rate up, which helps burn fat. You can use stairs, a bench, or even a sturdy box to do this exercise.
Step up onto the surface with your right foot. Make sure your whole foot is on the step. Push through your right heel to lift your body up. Step up with your left foot so you are standing on the step.
Step back down with your right foot first, then your left. Do 10 times leading with your right foot, then 10 times leading with your left. This exercise will help tone your legs and burn calories at the same time.
10. Reverse Lunges
Reverse lunges are easier on your knees than forward lunges but work your muscles just as hard. They really target your bottom and the back of your thighs for a lifted, toned look.
Stand with your feet together. Step your right foot back into a lunge position. Lower your body until both knees are bent at 90 degrees. Your weight should be on your front leg.
Push through your front heel to return to standing. Do 12 times, then switch legs. This exercise will help lift and round your bottom while toning your thighs. It is perfect for getting that curvy, feminine shape.
11. Curtsy Lunges
Curtsy lunges work your bottom from a different angle and also target your outer thighs. This exercise helps create that hourglass shape by working muscles that regular squats and lunges miss.
Stand with your feet hip-width apart. Step your right foot behind and across your left leg, like you are doing a curtsy. Lower your body down into a lunge position.
Push back up to standing and bring your right foot back to the starting position. Do 10 to 12 times, then switch legs. This exercise will help shape your bottom and outer thighs for a more curvy silhouette.
12. Fire Hydrants
Fire hydrants target your bottom and outer thighs. This exercise helps lift your bottom and create that round, perky shape. It also helps with hip stability and can make your waist look smaller.
Get on your hands and knees. Keep your hands under your shoulders and your knees under your hips. Lift your right leg out to the side while keeping your knee bent at 90 degrees.
Lift as high as you can while keeping your hips level. Lower back down without touching your knee to the ground. Do 15 times, then switch legs. This exercise will help round and lift your bottom while toning your outer thighs.
Conclusion
These 12 exercises will transform your lower body and give you the confident, sexy legs you want. The best part is that you can do them anywhere without any fancy equipment. All you need is your body weight and the determination to stick with it.
Start by doing this workout 3 times a week. Choose 6 to 8 exercises and do them in a circuit. As you get stronger, you can add all 12 exercises to your routine. Remember to listen to your body and rest when you need to.
The key to getting results is consistency. Do these exercises regularly and eat healthy foods to fuel your workouts. In just a few weeks, you will start to see your legs getting more toned and your bottom getting more lifted.
Your lower body workout does not have to be complicated or require expensive equipment. These simple but effective exercises will help you build the strong, sexy legs you have always wanted. Start today and watch your confidence soar along with your results.
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