9 Exercises That'll Tighten Your Butt and Legs Without Going to the Gym | Viral Buzz News
Connect with us

Viral News

9 Exercises That’ll Tighten Your Butt and Legs Without Going to the Gym



Not every girl is ready to go to the gym after work on a regular basis. Meanwhile, everyone wants to be healthy and fit. Don’t give up that easy — many exercises that trainers recommend can be performed at home. And you might be able to attain the same results by going to a gym, if you perform them regularly.

Bright Side selected several exercises that will help you pump up your glutes and thighs at home just as well as you would do at the gym.

1. Spiderman pose

When performing this exercise, the surface of the leg from the calves to the thighs gets stretched, tendon tone sustains, and core muscles, which include abdominal, thigh, and glutes that support the spine and pelvis, strengthen.

  • The initial position is a high plank with straight arms. Bring right knee to the right elbow without lifting the hips.
  • Go back to the initial position. Repeat the same action with the left knee and elbow.

2. Star jump

Your quadriceps will get the main workout with this exercise. It makes legs slimmer and stronger.

  • Keep your feet together and your arms at sides. Bend your knees, try to send your hips back, and get into a half-squat.
  • Make a sharp jump up, spreading your arms and legs in a star shape.
  • Land carefully on the balls of your feet and go right back to the initial position.

3. Single-leg deadlift

The deadlift works out your glutes, hamstrings, obliques, and the muscles of the shoulder girdle.

  • Stand with your legs hip-width apart and place your arms along your body.
  • Transfer your body weight to your left leg and lift the right one, bending forward at the same time. In order for your arms to help you maintain your balance, extend them down. Keep bending forward until your right leg and your torso make one line, parallel to the floor.
  • Repeat the same exercise on your left leg.

4. Skater

Your glutes, quadriceps, and hamstrings will get a workout while performing this exercise.

  • Stand straight, jump to the right side, and land on your right leg.
  • Jump to the right one more time, then do 2 jumps to the left.
  • Alternate the jumps, gradually increasing the speed.

Do 3 reps.

5. Single-leg bridge

This variation of the bridge makes your glutes stronger and adds an extra load to the core muscles.

  • Lie on your back, bend your knees, place your feet hip-width apart.
  • Lift your hips and one leg, putting pressure on the heel and shoulder blades, stay in this position for 5-10 seconds. Go back to the initial position, and alternate the leg.
  • When performing the glute bridge, there should be tension in the buttocks and core.

Do 3 reps.

6. The camel pose

Not only does this variety of the bridge with a chair work out the glutes, but it also stretches the thigh muscles. Moreover, chest and shoulder muscles get worked out too.

  • Sit down on the floor in front of a chair with your back to it, bend your knees, and place your hands on chair handles.
  • Straighten your shoulders and push your chest as forward as far as you can, keeping your head back. Strain your buttocks, belly, and thigh muscles.
  • Stay in this position for 1-2 seconds, then go back to the initial position. Relax. Place your hands on your heels if you want to get better results.

7. Hip thrust

Thrusts work out the back of the thighs and lateral gluteal muscles.

  • Place the upper part of your back on a couch, bed, or bench so that the lower part of your shoulder blades is resting on the edge of the surface. Your chest and knees should make one straight line.
  • Bend your knees and drop your buttocks. Then push your heels and buttocks to lift the hips back up to the initial position.
  • You can try different positions for your legs in order to find the angle where your glutes will have the most tension.

8. The frog pose

This exercise works out almost the entire surface of legs i.e. glutes, quadriceps, hamstrings, and calf muscles.

  • Lie on your back and bend your knees. Keep your feet inward and keep the soles together — toe to toe, heel to heel).
  • Squeeze your glutes and lift up your hips until your body makes one straight line from the neck to the knees. Strain your glutes as much as possible in the top position. Then go back to the initial position.

9. Bulgarian split squats

This type of squats is effective for working out glute muscles, quadriceps, and hamstrings. When doing squats, most of your weight should be distributed on your front leg, while the back leg will provide the needed support.

  • Stand in front of a couch, bench, or armchair. Place the left leg on the surface behind you.
  • Squat by bending the knee and the hip of your right leg. Push off from the floor with the heel of your right foot in order to get back up. Repeat the same movements for your left leg.

Do 12 reps for each set of exercises every other day. Try not to take long breaks (or at least minimize them) between reps.

Are you aware of other effective exercises for glutes and legs? We would be glad to hear from you in the comments!

Illustrated by Natalia Tylosova for BrightSide.me

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Viral News

Facebook’s Mark Zuckerberg’s CEO ranking plummeted this year




Facebook employees have long been known for their fierce loyalty to the company and its founder Mark Zuckerberg. In the aftermath of numerous privacy debacles, including ones in which Facebook has exposed users’ personal information and facilitated attempts to undermine American democracy, that enthusiasm seems to have flagged.

The Facebook CEO saw his ranking among top US CEOs plummet this year, from No. 16 in 2018 to No. 55 this year, though he does have an approval rating of 94 percent, according to new data from Glassdoor, a site where employees can anonymously rate their jobs and their CEOs. His approval rating was 96 percent last year.

The average CEO approval rating among the 900,000 employers reviewed on Glassdoor is 69 percent — so Zuckerberg’s 94 percent approval is well above average, even if it’s not as high as it used to be.

Back in 2013, when Glassdoor first started ranking CEOs, Mark Zuckerberg was ranked as the No. 1 CEO in the US, with a 99 percent approval rating, and the company overall was considered the best place to work. This year it dropped to the seventh-best place to work, from No. 1 in 2018.

Last year, even after Facebook had undergone a brutal 18 months of scandals and reshuffling, Recode’s Kurt Wagner wrote that “no one in Facebook’s upper ranks ever seems to leave the company.” That changed this year when two of the company’s most important executives — both named Chris — left. The company has also seen defections from leaders of the companies it has acquired, including the founders of WhatsApp and Instagram.

Employees at tech companies including Google, Uber, and Amazon have become increasingly vocal in their criticism of their employers. Facebook largely has avoided such blowback, but increased employee dissatisfaction could portend protests among Facebook workers as well.

Why Zuckerberg — and Facebook — are only now losing favor with some employees is unclear, though recent comments on Glassdoor about the company’s leadership provide some clues:

“Start taking your morale issue seriously. Leadership needs to take several steps back, really listen, and show that you are serious by taking action.” —Lead Data Specialist

“Due to the recent scandals, the company has become cautious to an extreme and every privacy decision is taken with painstakingly slow speed because it’s been vetted by layers and layers of people. It’s also a very fast paced and competitive place, so some people find it hard to keep up.” —Product Manager

“Very competitive environment. No[t] possible to succeed if you don’t work 60+ hours. Focus on short term impact due to performance cycle every 6 months. No clarity on expectations of roles. Mix signals from leadership about culture.” —Data Scientist

General public sentiment toward Facebook has become more negative in the last few years as the company has struggled with a number of issues on its platform, including Russian interference in the 2016 presidential election and several privacy mishaps related to storing passwords on unencrypted servers and buggy software.

As a result, Zuckerberg and his company have been under fire from the media and politicians alike. The Federal Trade Commission is also reportedly preparing for a potential antitrust investigation of Facebook.

Facebook did not respond to multiple requests for comment for this story.

Other notable takeaways from the Glassdoor report: The CEO of enterprise software company VMware, Pat Gelsinger, has been buoyed by positive employee reviews and now ranks No. 1, a huge jump up from No. 78 last year. Salesforce CEOs Marc Benioff and Keith Block made the top 100 for the first time, ranking No. 17. Microsoft’s Satya Nadella jumped up from 20 to No. 6. The rank of Google CEO Sundar Pichai remained steady, dropping one to 46. Apple’s Tim Cook rose from 96 to 69.

Glassdoor’s large company CEO ratings were tabulated using reviews written by current and former employees between May 2, 2018, and May 1, 2019. Glassdoor uses a proprietary algorithm that considers quantity, quality, and consistency of reviews to calculate the exact approval rating. Only companies with at least 100 reviews each from both rank-and-file employees as well as senior management are considered in these rankings.

Recode and Vox have joined forces to uncover and explain how our digital world is changing — and changing us. Subscribe to Recode podcasts to hear Kara Swisher and Peter Kafka lead the tough conversations the technology industry needs today.

Continue Reading

Viral News

20 People Whose Looks Smash Ordinary in the Face




A flawless body, big eyes, plump lips, a straight nose, thick hair, and perfect skin — all these so-called beauty standards are not only outdated and old-fashioned, but also a little boring and distorted. Freckles, unusual eye colors, and skin and body features — these are what truly fascinates and catches one’s eye.

Bright Side has collected 20 pictures of people with unique appearances that will definitely get your attention.

1. Sem Kobelyan has vitiligo that affects his hair and even his eyebrows — and it creates an even more unique look!

2. TK Wonder is not only a writer and a singer, but she is also the owner of unbelievably voluminous hair.

5. This blue-eyed child with vitiligo won our hearts.

6. Yulianna Yussef’s birthmark covers most of her back and she raises positive awareness of CMN through her Instagram.

8. Ia Östergren’s legs are extremely long — her height is 5’8″ and the length of her legs is 3’5″.

9. Mekhi Lucky gained people’s attention thanks to his striking eyes — one is blue and one is brown.

10. This beautiful baby girl with albinism is Nova Winter and her parents have their own blog — the Larson family.

11. Samuel Silva — a unique-looking kid model with vitiligo

12. Cassandra Naud, a professional dancer, says her big birthmark is exactly what distinguishes her from everyone else.

13. Russian illustrator, Maria Oz amazes everyone with her non-standard appearance and huge beautiful eyes.

15. James Stewart calls himself a “13-year-old kid with grey hair” and openly tells his audience what life with vitiligo is like.

16. Hamad Jaman has embraced his freckles and made a modeling career out of his unique appearance.

17. This textile-design student, Gao Qizhen, started her modeling career thanks to her non-standard look.

18. Daria Svertilova is a photographer who captures non-obvious beauty as she embraces her own.

19. This young makeup artist, Lauren Elyse, doesn’t let vitiligo stop her from showing the world her amazing skills.

20. Stef Sanjati is a video blogger who is famous for her non-standard appearance due to a rare genetic condition.

Which unusual traits are there in your appearance? We’d be happy to hear from you in the comment section below!

Continue Reading

Viral News

Reddit Users Talk About the Awkward Situations They Will Remember for the Rest of Their Lives




We’re pretty sure that everyone has been in a situation when they were super embarrassed and just wanted to disappear forever. However, these otherwise awful situations prove to be quite interesting and unique which is why they’re enjoyed by hundreds and thousands of people online. The stories we’ve collected here are by far the best and we couldn’t help but share!

We at Bright Side think that if you can transform your unpleasant memories of an embarrassing situation that happened years ago into a funny story, you should. And that’s exactly what the people in this article managed to do.

  • I get into the elevator with some guy. We start going and he asks me, “Do you want to go to a cafe?” I smiled at him and said, “I do.” He looked at me in a weird way and pointed at his Bluetooth earpiece. So, have you ever wanted to jump into an elevator shaft?
  • The 2 things that our camp guides were most scared of were losing someone and someone getting pregnant. And so my friend Mary (we were 12 years old) told the camp guide that she seemed to have gotten pregnant (she just loved attention). The camp counselor was terrified and whispered, “From who?” Mary was scared and whispered back, “Does it have to be from someone?” The counselor yelled at her so loudly that I think half the camp woke up. -NikkiKi
  • I snapped this intriguing shot while driving. I captioned it with something like, “When you have a crazy day and a lot of work but you can’t forget about beauty because your skin won’t take care of itself”.
  • I was in the elevator area of my former job and wearing a skirt that was a little too big for me. Luckily, I had one of those long sweaters on over it because I was talking to the maintenance guy and the skirt just dropped to the floor like, “and we’re done here…” and the guy and I just stared at each other for a small eternity. — © sinicuichi
  • I’ll never forget how on one of my first days in college, I met a guy whose name was Chandler. When he asked me for my name, I told him I was Monica. My friend witnessed this conversation and later asked me why I lied. I said I wanted us to be like the characters from Friends. And he was like, “Are you nuts? Your name is Rachel, and there was a Rachel on the show!”
  • Once, I had this really weird conversation with a guy. I think he was too nervous:
  • I ran face first into a street light lamp post because I was staring (while walking) at a beautiful girl walking toward the direction where I was coming from. It was in front of the main gate of our university. Hundreds of students saw it. My friends laughed so hard. — © KiwiPin0
  • I’m a very responsible person. But once, after a crazy party, instead of setting my alarm clock, I entered “8:30” in my calculator.
  • Yesterday, after a bachelorette party, we went to a water park where I almost drowned. The next day I was very angry that the employees didn’t care about the safety of the visitors. But then my friends sent me this photo and it just turned out that it was me who was crazy and thought I was drowning in a pool for children.
  • A blind woman wanted to know where the front of the bank was and I pointed and said, “It’s over there.” — © Kirjath
  • My wife and I went out for a drink one night. We walk into a bar and I see someone I know with their back turned. I walk up behind them and tickle their sides. Turned out, I didn’t know this person, they just gave me a weird look and walked away. Got their spot at the bar though. — © buefordbaxter

  • My wife and daughter gave me an iPhone. I had never used one before and I decided to text a voice message. This is what I sent to my daughter:

  • I took my grandmother to Starbucks for the first time. A barista asked her a standard question: “What name should I put on the coffee?” Grandma was amazed, looked at him, then turned to me and said, “He wants to give my coffee a name. Is he a junkie? How was he even hired in the first place?”
  • It happened in my childhood. My mom was in the kitchen with her friend who was complaining that men don’t care about her at all. Then I said, “This is very bad. I also didn’t take care of my fish and now it’s dead. It’s sad, you are still so young.”
  • Before the prom, I went to a salon and asked to make the hairstyle like the one in the left photo to look like a princess. But I ended up looking like our principal:

Which of these stories did you like this most? Maybe you could tell us about some other similar situations from your own experience!

Continue Reading


Viral Buzz News
%d bloggers like this: