These exercises will help you sculpt your butt, hamstrings, quads, thighs and calves.
Note: It is important to do lunges correctly so that you don’t put any unwanted strain on your joints.
To do this exercise, stand with your feet hip-width apart. Lower your back and bend you knees. Your thighs should be parallel to the floor (squat position). Now, explosively push off the floor with both feet while jumping up and come back to the squat position immediately. Repeat 10-15 times.
Single leg circle
To perform this exercise, lie down on you back with hands by your side. Now, raise one of your legs towards the ceiling and start making a circle by moving the leg clockwise. Make sure your other leg is lying straight on the floor. Rotate the leg 8-10 times. Repeat with the other leg. After a clockwise circuit, rotate anticlockwise for both legs.
Outer and inner thigh kick stretch
To do this exercise, you will need a chair. Stand and hold the back of the chair. Come on your toes and bring your right leg across your body and in front of your left leg. Now swing it back to the right side as far as you can and then towards the left again. Swing it for 10-15 times. Repeat it with the other leg.
Sumo squats are different from the traditional squats due to difference in the positioning of the feet. In sumo squats, your feet are placed wider and toes are angled towards outside. To perform this exercise, stand straight with your legs more than hip-width apart. Now, bend your hips and knees such that your thighs become parallel to the floor. Stay in this position for 5 seconds. Repeat 10-15 times.
Medium width squat
This squat is different from the normal squat. To perform this exercise, stand with your feet hip-width apart. Now, hold your right elbow with your left hand and your left elbow with your right hand. Now bend your hips and knees so that they come parallel to the floor. Come back to the standing position and repeat. Keep holding your hands during this whole exercise. Repeat 10-15 times.
Yes, indeed the exercises shown here can be beneficial for both men and women ~ Sanjeev Nanda. A very informative and useful article for those who wish to keep their bodies fit and healthy.