BEST WORKOUT LEGS & GLUTES


Females understand how different every body is. I, sadly, gain weight straight to my thighs and my butt. The butt may not sound like a bad place to gain weight, but in my industry, it is. Some of my girlfriends can’t lose weight in their arms, while that is a place I have never gained weight. What I’m trying to get at is: no two bodies are the same and there is no way to ensure that what works for one person, will work for another.




I have tried pretty much every workout from TRX, boxing, treadmill circuits, to ballet, pilates, and yoga. I have noticed that I bulk up quickly. I’m not sure if that is due to genetics, or if that is because of the sports I played when I was younger. For example, if I run too often, my thighs will get meaty and strong, as opposed to lean and thin. Pilates is the workout that makes me thin out the most. That being said, pilates isn’t an intense enough workout to rely on. You must mix cardio with something like pilates or yoga in order to get the results you wish to see.

I don’t always have a gym handy, especially when I travel for work. That is why I rely on simple workouts with resistance bands, jump ropes, or small weights. They are easy to pack in your suitcase, and can be done practically anywhere. I have relied on this series of exercises to keep my butt tight, and my thighs toned. If you do all of these exercises one time through, you will feel a burn! These are the workouts that work for my body, and hopefully, they will work for yours!

Donkey Kicks

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Reps: 3 sets of 12 (each leg)

Tip: This is the most basic workout for sculpting your glutes. There are dozens of variations of this, but this workout is where it all originated. Make sure your knee taps the floor, then goes as high as your hip.


Fire Hydrants

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Reps: 3 sets of 10 (each leg)

Tip: This exercise is going to make you uncomfortable, just because this isn’t a normal position. When you feel like you are a urinating dog, you are in the correct position. This exercise targets the outer thigh, right under the glute area. Try to keep your hips squared to the ground, and engage your core.


Straight Leg Donkey Kicks

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Reps: 3 sets of 12 (each leg)

Tip: This is similar to the first donkey kick above; however, it targets a different muscle in the glute and hamstring. Keep your hips squared, look down, and engage your core. You can go down onto your elbows if you prefer.


Donkey Kick Pulses

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Reps: 3 sets of 10 (each leg)

Tip: I first did this workout on a Pilates reformer a few years ago. This is by far the most exhausting workout of this series because your leg stays up. The range of motion here is about 2 inches up and down. Keeping your range of motion small is the key to seeing results. This also targets lower back muscles.






Angle Leg Floor Taps

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Reps: 3 sets of 10 (each leg)

Tip: I made up the name for this workout because I’m not sure what it is called, but it works. Go into a table-top position, and stick one leg out at an angle. Pick a corner of the room to point your toe at. From there, lift and lower, tapping the floor each time. Your range of motion should be 1 foot. This will tighten up your outer thigh, and the area below your glute.


Squats

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Reps: 3 sets of 12

Tip: This is a regular squat, with a resistance band around your knees. The resistance band applies pressure, and makes the squat more challenging. I use the weight for balance and stability. Make sure to keep your knees out, and do not let them cave in when you are squatting.


Knee Touch in Squat Position

Rep: 3 sets of 10

Tip: These are going to kill. This takes care of the entire upper thigh and booty. Sit down in a low squatting position with your resistance band, and tap your knees in and out while staying low to the ground.




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