12 Easy Exercises to Get Slender Legs and a Better Butt

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Staying in shape alongside all the work and home obligations, the stress and tensions from our day-to-day activities is really hard. Most of us tend place physical activity at the last place on our to-do list, which is completely wrong.

Staying physically active is very important and especially if we consider the stressful lives we all lead. We need to pay more attention to ourselves and don’t allow our busy schedules get in the way of our health and overall well-being.

Starting a new fitness routine is always difficult, but only at the beginning, until you get used to it, after a while it will become an indispensable part of your everyday life. Maybe you feel like you don’t want to go to the gym everyday but guess what? You don’t have to, we’ll share the best 15 minute workout regimen which will give you the perfectly tones body without even leaving the house.

You’ll notice amazing results just in time for the summer break

How to do:

–It takes less than 15 minutes,
–The advantage is that you can do them at home!

Completing these simple exercises in a proper way (as showed in the GIFs) you will see your body transform before you even expected it!

Basic SquatsKết quả hình ảnh cho Basic Squats gif

The only way to begin is with the classic squat.

Squats with KickbacksKết quả hình ảnh cho Squats with Kickbacks gif

 

This exercise is amazing for your buttocks.

Sumo SquatsKết quả hình ảnh cho Sumo Squats with Arm Reaches gif

 

This exercise will both Strengthen body and buttocks.

Sumo Squats with Arm Reaches

Kết quả hình ảnh cho Sumo Squats gif

This exercise adds elements of cardio training.

Squats to Train Abdominal Oblique MusclesKết quả hình ảnh cho Sumo Squats with Arm Reaches gif

 

This exercise focuses on your waistline

Jump Squatsjump-squats.gif

 

This exercise strengthens your arm muscles.

Narrow Squat
This stance sets you up for the pistol squat that follows.

narrow-squat.gif

Pistol Squat
“Your glutes are forced to work harder as you stand upright and push your hips forward,” says Silver-Fagan.

pistol-squat.gif

Curtsey Squat

These next two moves play with different planes of motion. First, you move laterally in this curtsey squat…

curtesy-squat.gif

Split Squat
Then, you transition into a front-to-back motion in the split squat, explains Silver-Fagan.

split-squat.gif

Isometric Squat with Toe Taps
Silver-Fagan calls this the “booty burn” because your muscles have less time to rest.

iso-toe-tap.gif

Pop Squat
“Adding in the pop squat gives your legs a breather after the isometric squat, flushing out the lactic acid, while also adding some cardio.”

pop-squat.gif

Follow this training program for a week:

1st Day: – Basic squats — 10 reps.
Squats with kickbacks — 5 reps on each leg.
Repeat the whole circuit of exercises.

2nd Day: – Sumo squats with arm reaches — 10 reps
Sumo squats — 10 reps.
Repeat the whole circuit of exercises.

3rd Day: – Jump squats — 10 reps
Squats to train oblique abdominal muscles — 5 reps on each leg.
Repeat the whole circuit of exercises.

4th Day: Pistol squats — 5 reps on each leg.
Narrow squats with feet together — 10 reps.
Repeat the whole circuit of exercises.

5th Day – Curtsy squats — 5 reps on each leg.
Split squats — 5 reps on each leg.
Repeat the whole circuit of exercises.

6th Day – Pop squats — 10 reps.
Side-step squats — 5 reps on each leg.
Repeat the whole circuit of exercises.

7th Day – Squats to train oblique abdominal muscles — 5 reps on each leg.
Sumo squats — 10 reps.
Repeat the whole circuit of exercises.