If you’re tired of lunges and squats, but you want to sculpt your thighs and butt, these incredible floor exercises will help you do it. Just lie on the floor and start toning your thighs and butt!
1. Carving Curl
Lie on your stomach with your feet straight behind you and head resting on your arm. Put a towel behind one knee and start squeezing it towards your body. Start lifting the bent leg off the floor and hold the weight with flexed foot. Keep your leg a few inches off the floor. Lower your leg and repeat 20 times. Switch leg.
2. Side Leg Raise
Lie on one side with your head resting on the arm close to the floor. Keep your legs straight. Lift the leg on top as high as you can. Hold that position for 5 seconds. Return to the initial position and do at least 5 reps before switching sides.
Lie on your stomach. Stretch your arms in front of you and legs behind you. Raise both arms and legs about 3 inches off the floor. Hold the position as much as you can and then get back to the starting position. Try to do 15 reps.
Start on the floor lying on one side, and bend your elbow for support. Bend your knees and hold your legs up – your feet should be hovering a few inches off the ground. Inhale and tuck your knees into your chest, keeping your legs together. Exhale and straighten your legs. Inhale and bring your legs up, creating a V (the pike position) with your body. Return to starting position and repeat. Do 30 reps.
5. The Bridge-Up
Lie on your back with bent knees and feet-hip distance apart. Squeeze your butt and core and start raising your hips as high as you can go. Don’t stop squeezing even when you start lowering to initial position. Do 2 sets of 20 reps.
Lie on one side with your head resting on the elbow closest to the floor. Keep your feet together while you bend your knees towards your body. Your knees should stay on the ground while your feet should be in the air. Open your upper leg – like a clam – and then lower back to start position. Do 3 sets of 10 reps.
7. Rear Leg Extensions
Get down on all fours. Extend one leg behind your body but keep it parallel with the floor. Keep your leg straight and raise it as high as you can. Do at least 10 reps and then switch legs.
8. Inner Leg Raise
Lie on your side with your top leg bent over your bottom leg. Your bottom leg remains straight as you raise it up to meet the top leg, bringing it up as high as you can. Hold, lower and repeat for as many reps as you can handle before switching legs. Do the same number of reps on the opposite side.