Want results from your home workout?  Try Denise Austin's 5 moves for toned glutes and legs

Want results from your home workout? Try Denise Austin’s 5 moves for toned glutes and legs

We don’t know about you, but right now we’re loving home workouts. With the weather getting colder, spending time indoors rather than driving to the gym is welcome. It also saves time, money and potential aggravation (someone is still on the master of a staircase). However, finding motivation at home is not so easy. It can take time to set up a workout space and get the workout done, especially when other family members are causing distractions. Luckily, fitness expert Denise Austin has plenty of at-home workouts up her sleeve, starting with one for leg day.

We’ve been looking for simple workouts that can help us tone up without damaging our joints with a lot of intensity or impact. And so, Denise Austin gave us her five favorite moves for super strong legs and toned booty. The best part is that you can perform these moves in just 20 minutes at home, without fancy equipment.

Check them out below, along with this tutorial from Denise!

1. For all leg muscles, glutes and core, try the mini squat.

The mini squat is a great workout move for toning your legs, glutes, and even your core. You don’t need to squat very deep for this move – it will help protect and strengthen your knees! To perform the mini squat, follow the instructions below.

  1. Stand straight with your feet hip-width apart.

  2. Hold your arms straight out in front of you.

  3. Sit as if you were sitting in a chair, lower halfway down and keep the weight on your heels. “Slap your butt on the chair” and come back.

  4. At the top of your squat, squeeze your butt.

  5. Perform 20 reps or 1 full minute of mini squats.

2. For inner and outer thighs, try the side slit.

The side lunge will tighten your inner and outer thighs and your hamstrings (those muscles at the back of your legs). They also help strengthen the muscles around the hips! To perform the side lunge, follow the instructions below.

  1. Stand up straight with your feet hip-width apart.

  2. Take a big step to the side with your right foot and sit down with your buttocks and back.

  3. Press down on your foot to pull yourself up, squeezing your buttocks at the top.

  4. As you perform this movement, try to keep your back straight and your abs tucked in.

  5. Perform 20 repetitions and then do them on the other leg.

3. For glutes and hamstrings, try the booty lifter.

The “booty lifter” mainly targets – you guessed it – the glutes, but it will also activate your hamstrings. Secondary muscle groups that get toned with this exercise include the core, arms, and back! To perform the booty lifter, follow the instructions below.

  1. Start on your hands and knees (on all fours) with your wrists and shoulders in a single straight line. Keep your belly tucked in so your core is activated. Imagine your heart rising towards the ceiling!

  2. Lift your right knee up and back so it’s aligned with your hip, keeping the knee bent at a 90 degree angle.

  3. Point your toe and kick your foot up and down toward the ceiling, squeezing your buttocks.

  4. Perform 20 pulses on the right leg, then switch to the other side.

4. For quads, try the firmer thigh.

Thigh Firmer tones the front of your thighs, also known as the quadraceps. This move will help you say goodbye to above-knee jiggly as it strengthens the muscles around the knee joint. It will also help tone the front hip flexors and psoas muscle, which can help relieve pain and tightness in the hip, especially if you spend a lot of time sitting! It’s a very small movement, but it’s a leg tonic. To perform Thigh Firmer, follow the instructions below.

  1. Begin to sit with your legs stretched out in front of you.

  2. Bend your left knee and place your foot on the floor.

  3. With your right leg straight, flex your foot, pointing your toes toward your face.

  4. Lift your right leg off the floor, pulsing your foot up and down toward the ceiling as high as you can.

  5. Perform 20 pulses on each leg and switch to the other side.

5. For glutes, hamstrings and lower abs, try the glute bridge.

The famous glute bridge is another move that targets a lower half muscle group. First, it will strengthen your glutes and hamstrings. It will also help tone your lower abdomen, hip flexors, front of your thighs, and the muscles around your knees! To perform the gluteal bridge, follow the instructions below.

  1. Lie down completely with your feet flat on the floor close to your buttocks.

  2. Place your hands firmly along your sides.

  3. Raise your hips toward the ceiling, pulling your shins forward slightly as you lift.

  4. Hold the top for five seconds, squeezing your buttocks, thigh muscles, and lower stomach.

  5. Go down and do 20 more.

We love this workout routine from Denise. With moves as simple as these and just a few minutes a day, you’ll notice a stronger, more toned lower body in no time.

For more insight and fitness tips from Denise, try her bodybuilding workout for beginners, and be sure to check it out in our special print magazine, Denise Austin’s shape at over 50.

This article was originally published on our partner site, First for Women.

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