12 Exercises to Tighten Your Butt and Legs in 4 Weeks

569

Alex Silver Fagan is a Nike trainer who advises performing squats if you want to turn your legs and buttocks into well-shaped ones. Fagan explains that the squats are the best solution for tighten legs and butt. The good thing is that they may be performed on their own or may be combined with other exercises too.

Today’s article will present to you a week-long training plan which is consisted of 12 squats versions that is targeting your legs and butt. The same is lasting no more than 15 minutes and the good thing is that it may be performed at home too.

  1. Basic Squat

The workout begins with a basic squat.

Start the exercise by standing on both your feet, on a distance same as the hips.

Your toes, knees, and hips need to be turned towards forward.

Then bend your knees and extend your buttock so that your body will perform a position as it is going to sit on some chair.

At this point you must be sure that your knees are behind your toes and the entire body weight is placed in your heels.

Then you may return to the starting position and repeat the exercise.

  1. Squat with Kickbacks

The kickback is a great movement for your buttocks.

Start the exercise by standing on both your feet, on a distance same as your shoulders.

Then you may perform a basic squat.

As you will be returning to the starting position, you will have to transfer the entire weight to one of your legs and then kick back with the opposite leg.

Then, you may return to the starting position and make repetitions on the opposite side.

  1. Sumo Squat

The squat version is a great exercise for your buttocks and torso.

Start the exercise by standing on both your feet on a wider distance.

Your toes need to be faced towards the side.

Bend your knees so that you may lower your body.

Next, press your hips to the back and one your thighs get into a parallel position with the ground, you may return your body to the starting position.

  1. Reaching Sumo Squat

This squat is a combination with a cardio. Start the exercise by standing on both your feet, on a distance same as your shoulders.

Your toes shoed be faced towards the outside.

Place your arms in front of your hips and leave it to hang there.

Simply push your hips to the back and perform a squat.

At this point you must keep your knees out and your chest up.

Do not forget that your hands should be still hanging.

Swing your arms around and then to the sky, as you are standing to your toes.

The good thing about this exercise is that the same makes your torso lifted during all the movements, which gives extra attention to your glutes.

  1. Oblique Squat

The oblique squat is considered as the best exercise for the hips.

Start the exercise by standing on both your feet, on a distance same as your shoulders.

This Article Continue On Next Page….

Then perform a basic squat and when you will be returning to the standing position you will have to squeeze and crunch with your leg.

In order to complete one repetition, do the same movements with the opposite leg too.

  1. Jump Squat

The jump squat is great for the arms. Start the exercise by standing on your feet, on a distance same as your shoulders.

Then perform a normal squat, engage your core, and jump up into the air immediately.

When you will be landing on the ground, bring your body into a squat position in order to complete one repetition.

Do not forget that when you will be landing you need to do that as quietly as possible.

  1. Narrow Squat

The narrow squat is considered to be a warm-up exercise for the pistol squat.

Start the exercise by standing on your feet which need to be placed together.

Your arms need to be out.

As you are keeping your feet together, start performing squats and when you will be going down your knees should form and angle of 90 degrees.

  1. Pistol Squat

The pistol squat is considered to be the hardest squat version, because the knees are working most of the time.

The point of the same is to be performed correctly and without squatting too low.

For those who are new into this, it might be good to hold on something.

Start the exercise by standing on your feet and your arms extended in front of you as much as possible.

Extend one of your legs to the forward as high as possible, and try to balance your body with the opposite leg.

As you are keeping your leg elevated off the ground, squat down as much as possible.

Make sure that during the movement your back is in a straight position.

Additionally, you must support your knees which is pointed to the same direction as the foot supporting.

Then you may lift your body to the starting position i.e. the knee and the hip of the supporting leg should be brought into a straight position.

As this you have made one repetition. Switch legs and make the same movements with the opposite leg too.

  1. Curtsy Squat

Start the exercise by standing on both your feet, on a distance same as your shoulders.

Place your hands on the hips and cross the right leg behind the body and to the left so that you will make the inner thighs to touch each other.

Point your toes towards the front and bend your knees to an angle of 90 degrees.

Then you may return to the starting position.

Then lift the right leg to the outside as high as possible.

In order not to shift your hips keep your left leg in a straight position.

Then you may return to the starting position.

Alternate sides, and repeat the same movements with the opposite side too.

  1. Split Squats

This exercise targets the hips, calves, and buttocks.

Start the exercise by standing on both your feet so that the same will be on certain distance.

Place your hands on the hips and drive of your foot to the front and the other to the back.

Then perform a squat by flexing the knee and the hip of the leg that is placed in the front.

The knee of the rear leg should be bent until the same almost touches the floor, while the heel of the rear foot needs to be lifted up.

As you are extending the knee and the hip of the leg that is in front, you will return your body to the starting position.

Switch legs and make the same movements with the opposite side.

  1. Isometric Squat with Toe Taps

This exercise is also known as booty burn because the same is tightening the muscles as much as it is possible.

Start the exercise by standing on both your feet, on a distance same as your hips.

Place your arms by sides and perform a basic squat.

Then you will need to clasp your hands in front of your chest, and to bring your elbows to the sides.

Try to stay into this squat position and extend the left leg to the outside as much as possible, so that the toe of the same will tap the ground.

Then you may return to the starting position and repeat the same movements with the opposite side.

  1. Pop Squat

The exercise is good for resting the muscles after all the static postures.

Additionally, will flush out all the lactic acids.

Start the exercise by standing on both your feet, on a distance same as your hips.

Then you will have to sit down on your hips and perform a squat position.

Immediately jump up into the air and when landing return to a starting position.

Make repetitions as much as it is needed.

Following is the week-long training plan:

– Day no.1 – perform 10 basic squats and 5 squats with kickback for each leg. Make 2 sets of both of the exercises;

– Day no.2 – perform 10 sumo squats and 10 reaching sumo squats. Make 2 sets of both of the exercises;

– Day no.3 – perform 5 oblique squats for each leg and 10 pop squats. Make 2 sets of both of the exercises;

– Day no.4 – perform 10 narrow squats and 5 pistol squats for each leg. Make 2 sets of both of the exercises;

– Day no.5 – perform 5 curtsy squats and 5 split squats for each leg. Make 2 sets of both of the exercises;

– Day no.6 – perform 5 isometric squats with toe tap for each leg and 10 pop squats. Make 2 sets of both of the exercises; and

– Day no.7 – perform 10 sumo squats and 5 oblique squats for each leg.

If you are performing all of the exercises according to the plan, you will get the most toned legs and butt in a very short period of time.

Perform this workout 4 weeks and see the results !!!