We are going to present you a workout for toning your butt and slimming your legs. You need to do it 2-3 times a week as an addition to your normal training.
For warm up you can:
– Jog in place
– Do lateral bounding
– Do knee thrust
– Do rocking butt kickers
– Do some hip flexors and hamstrings stretching
– Do deep lunges
For the butt and legs workout you need to do:
– Air squats
– Squat pumps
– Lateral lunges
– Ski to sumo squats
– Straight leg glute kickbacks
– Fire hydrants
– Glute bridges
Mainly responsible for the shape of the legs are the following muscles: the quadriceps, the hamstrings and the glutes. These muscles work together to determine the shape of the butt.
It is a fact that shaping legs isn’t easy and the best solution is definitely the high intensity interval training. This training doesn’t have to be complicated. All you need to do is to choose your favorite exercise and instead of doing it at a steady pace for a period of time, you need to go all out for short periods , rest a little and repeat 8 to 10 times.
The quadriceps respond well to all forms of squat exercises and all kinds of lunges. The hamstrings are worked in bridges and leg curls. You can add weight to almost all of the following 12 exercises, except to Russian leg curls.
Stand with feet shoulder width apart. Now, squat with your hips back until your butt touches your ankles. When you stand up, you need to push your body weight into the ground through your feet.
2.Bulgarian split squats
This exercise is a variation of normal squats that hits the quads hard, while giving some of the load to the hamstrings and glutes.
3. Sumo squats
For this exercise you need to widen the shoulder width stance for 12 inches. Put your feet in a position that they are facing out at a 45 degree angle. Sit back and down until your thighs are parallel to the ground and you feel a significant amount of tension in your hamstrings and glutes.
For this exercise you need to step forward and drop into a lunge, but keep your upper body vertical.
You need to lie on your back, bent one leg at 90 degrees and keep the other one flat on the floor. Raise your hips with the loose leg off the floor while pushing whit the bent leg through the floor. Hold at the top for 2-3 seconds and then get back in the first position.
For this exercise you need to step back and lunge down, instead of lunging forward. Hold the knee just off the floor and then get back to standing position. This is a great variation that ensures a complete workout.
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