Have you struggled with heavy bottoms and big thighs since times immemorial? Is 'thunder thighs' your second name? Well, not anymore! As we sweat it out, we often fail to focus on our gluteal muscles and lower body as much, the areas which are responsible for slender, sexy legs. Deanne Panday, a leading fitness expert and lifestyle coach shares her go-to, at-home exercises which are the perfect way to strengthen your lower body.
Knee High to Single Leg Forward Bend (Starting Position)
"This exercise challenges your balance, while working on your lower body, glutes, inner thighs, and core.
Stand on one foot, while attempting to lift the other knee up towards your chest in a slow and controlled manner. Next, move your knee to kick your leg back, stretching your hands straight out, parallel to the floor. Hold this position. Then bring your leg back to a high-knee position. Draw your hands above your head and hold. Without putting your leg down, repeat this movement on the other side."
Knee High to Single Leg Forward Bend (Movement)
Backward Touches (Starting Position)
"Working on the glutes, lower body, and thighs, begin by getting the feet together in a squatting position. Hold your hands by your ears overhead (imitate a chair pose). Next, lift and move one leg back to tap the floor behind. Hold this position, after which draw your leg back into a squatting position. Hold the squatting position till you finish all your repetitions. Breathe. Pro-tip: While performing this exercise avoid arching your back, instead focus on tucking your tummy in."
Reps: 15 each side
Backward Touches (Movement)
Fire Hydrant Side Leg Kick (Starting Position)
"An excellent exercise for strengthening your gluteus maximus, some variations of this exercise also work the abdominal muscles, toning and strengthening your core! As the biggest muscle in your pelvis and hip region, your glutes control three major hip movements. To perform this exercise go on all fours, wrist below shoulders and knees below hips. Lift your knee towards the side and hold. Keeping your knee up, straighten your leg and flex your feet. Hold this position. Bend your knee and lower it. Repeat this movement on the other side as well."
Fire Hydrant Side Leg Kick (Movement)
Good Mornings to Squat Pulses (Starting Position)
"Begin with the good morning pose. Bend forward with your feet hip-width apart and the knees slightly bent. Next, move to a squatting position. Pulse there twice and return back to the good morning pose. Repeat."
Good Mornings to Squat Pulses (Movement)
Squat to Alternating Knee to Elbow (Starting Position)
"This exercise works on the lower body, glutes, thighs, and obliques. Begin in a squatting position, toes turned outward. Stand and lift one knee up to the side, towards your elbow. Next, lower down to squat again. From the squatting position lift the opposite knee to the side. Repeat on alternating sides."
Squat to Alternating Knee to Elbow (Movement)
Squat to Inverted Knee (Starting Position)
"Focusing on your lower body and glutes, begin this exercise in a squatting position. Next, turn one knee in an inverted position and hold. Return back to a squatting position and hold. Repeat on the other side once your reps are over. While doing this exercise, you will feel your thighs and glutes burning up! Stay in the squatting position and do not move. Breathe."
Squat to Inverted Knee (Movement)
Iso Kneeling Hip Thrusts (Starting Position)
"This exercise works the glutes. Kneel on your mat with one leg stretched out to the side. From your kneeling position, push your butt back and lower it towards the floor until your butt touches your heel. Next, lift and squeeze your glutes. Hold the position and repeat."