Inspired by dancers: four exercises for strong legs and a firm bottom

To train the legs and buttocks, many fitness enthusiasts like to use heavy weights and strenuous resistance.

However, anyone who has tried a tough, dancer-inspired workout knows that you can definitely do without a sweaty workout that challenges and stimulates the muscles.

At first glance, the majority of these exercise variations appear to be very gentle and calm.

If you try it, however, you will quickly realize that these slow movements are really tough.

Here’s how it’s done: Within a set, each exercise is performed for 30 seconds. After a 15-second pause, the set is repeated.

Overall, the workout only takes 15 minutes and primarily addresses the muscles in your buttocks and the inside and outside of your thighs – perfect for beautiful, strong legs.

Another advantage of the workout: You don’t need any equipment, just a training mat and sportswear. Then you can start.

1. Glute bridge variation

Maddie begins the tough workout with a few exercises that target the buttocks and hamstrings.

To do this, first lie on your back and stand up with your legs wrapped up, only the ball of your foot touching the floor.

  1. For the first variation, raise and lower your pelvis in a controlled manner in this position. Make sure that your bottom doesn’t touch the ground, even at the lowest point.
  2. For the next exercise, stay in the bridge and slowly open and close your legs in this position.
  3. Then you can lower your buttocks again and perform up and down movements again. In contrast to the first variant, lower it only halfway.

To maximize the effectiveness of the exercises, try to purposefully tense your butt the entire time.

2. Frogger variation

The next three exercises primarily address the thighs, but also call for the abdominal muscles.

You can stay on your back for this; only your legs are bent in the air in front of your body.

  1. You perform the first of the Frogger variations by alternately opening and closing your knees outwards in this starting position.
  2. For the second variant, leave your legs open at first. Then extend them upwards, closing your knees.
  3. The third movement consists of the previous two variations: first open your knees, then straighten your legs up, finally tighten them again and close them.

Tip: So that the exercise also addresses your lower abdominal muscles, you can tighten them by pulling in your navel.

When doing this, make sure that your lower back is on the floor throughout and that you don’t slouch.

3. Outer Thigh Variation

It continues with exercises that primarily work your lateral leg muscles.

To do this, first place yourself sideways on your mat. Bend the resting leg slightly so that you are in a stable position and support your upper body on the upper arm.

  1. Performing the first variation is simple: open and close your leg by bringing the top knee to the bottom knee and lifting it back up. Your feet always stay on top of each other.
  2. For the next variation, straighten the top leg. First lift it straight up, lower it back down in a straight line and finally lead it, also stretched out, in front of your body.
  3. For the third variant, you can keep your leg stretched out. This time, draw circles in the air by moving it up, down, forward, and up again.

After you have performed all three variants for one side, it is then the turn of the other leg.

4. Sumo Squat to Cross

At the end there is an exercise that really has it all. But remember, you’re almost there – just one last minute.

  • First position yourself in the sumo squat: legs wide apart in a deep squat, the upper body remains upright.
  • From this position, push yourself up to the right side, straightening your legs and standing on tiptoe.
  • As you do this, lift your left foot off the floor and place it in front of your right foot during this movement.
  • Pause briefly on tiptoe, then release and lower yourself back into the sumo squat before repeating this movement on the other side.

Maddie places her hands on her shoulders for this exercise. This has the advantage that your legs have to work more intensively because you cannot generate more stability or momentum with your arms.

Although the workout is quite short, your muscles are probably quite exhausted from the unusual tension. To still get the most out of the exercise, even in the last minute, match your breathing to the movements: breathe in deeply as you lower yourself into the sumo squat and breathe out as you push back up.

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