Here are a few excellent exercises to tone the bottom half that you can do in the comforts of your own home. It can’t hurt trying them, so why not?
1. Bodyweight Squat
Start in a standing position with feet shoulder-width apart. Stick your chest out while pulling your shoulders back. Put your hands behind your head, on the side, or out in front. Then, start lowering your bottom as if you are about to sit on a chair.
Make sure you feel pressure on your heels. If you’re a beginner, your toes can go a bit upward. Do the squats as deep as possible. When you feel your thighs are touching your calves, it means you do full squats.
Go back to the starting position and repeat. Just remember that your knees shouldn’t go past your toes when doing the squats.
2. Isometric Squat Hold
Once again, start in a standing position with feel should-width apart. Drop your bottom until your thighs are parallel to the ground. Stay here for 30 seconds to three minutes. When doing this exercise make sure you use a timer.
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3. Jump Squats
According to research, programs with jump squats or another plyometric exercise are more successful at increasing strength than regular strength training. So, to do this explosive exercise, start in a regular squat position and squat as deep as possible.
Then, jump off the ground as much as you can. Return to the initial position and repeat.
4. The Split Squat
This squat is also called the Bulgarian split squat. It helps you stretch the hamstrings, thus improving flexibility. Begin by standing in a split stance and elevate your rare foot on a chair, couch, or any high surface.
Keep your front foot flat on the ground and your chest upright. Then, drop your bottom and pause when the rare knee touches the ground. Slowly rise to an upright position and repeat. Just don’t let your front knee go past your toes.
5. Frog Squat
This exercise activates the quads and glutes, at the same time stretching the hamstrings. In this way, it helps reverse the effects of sitting down all day.
6. Rolling Squat
The rolling squat helps activate the core muscles and abs. First, do a regular squat and lie on the back as soon as you’re at the bottom. Then, raise your legs and thrust the hips off the ground.
Put your feet on the floor as quickly as you can and rise to the beginning position. If you want you can use your hands to push off the ground.