12 Exercises to Tighten Your Butt and Legs in No Time

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Alex Silver Fagan is a professional Nike trainer who strongly supports the idea that in order to get attractive legs and tightened butt all you have to do is to perform squats. Only through that exercise your legs and buttocks will turn into a great shape. She explains that the squats are exercises that whether are performed on their one or are combined with some other exercises have beneficial impact on one’s body. The good thing is that if you are not a gym lover, you may allow yourself to perform the squats at your home, and the same will not take more than 15 minutes of your time.

Following is a week-long training program that is consisted of 12 types of squat exercises, which are targeting mainly your legs and butt.

  1. Basic Squats



Start the program with a basic squat during which you must keep your feet flat on the ground all the time. Then follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Squats with Kickbacks

This exercise will make your buttocks to work harder. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Sumo Squats

This exercise is excellent for strengthening of your buttocks and torso. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Reaching Sumo Squats

The reaching sumo squats will add a dose of cardio to your workout.  Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Oblique Squats

Once you will get addicted to this exercise, your waist will be grateful to the performance of the same. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Jump Squats

Despite the workout of the muscles of the lower part of your body, the muscles of your arms will get toned too with this exercise. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Narrow Squat

This exercise is considered to be a warm-up for the next that follows. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Pistol Squat

It could be said that the pistol squat is the toughest exercise of this program because the same requires a lot of work from your knees. Most important is not to squat too low because you may face with certain body injuries. At the beginning of the program it is suggested to hold on something while performing the exercise. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Curtsey Squat

By the performance of this exercise you are including great number of your muscles to be worked-out simultaneously. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Split Squat

This exercise targets your buttocks, hips, and calves. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Isometric Squat with Toe Taps

This exercise makes your muscles as tight as possible. That is why is also known as booty burn exercise. Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

  1. Pop Squat

This exercise is a great rest for your muscles after the previous static posture that you have been performing. The same is very beneficial for your body in terms of flushing the lactic acids. Also, adds some cardio characteristics to your program.  Follow the detailed instructions on the photo or video and perform the exercise correctly as it is presented to you in order effective results to be achieved.

Your week-long training plan should look as this:

Day no. 1 – make two set repetitions of:

– 10 basic squats and 5 squats with kickbacks for each leg.

Day no. 2 – make two set repetitions of:

– 10 sumo squats and 10 reaching sumo squats.

Day no.3 – make two set repetitions of:

– 5 oblique squats for each leg and 10 pop squats.

Day no.4 – make two set repetitions of:

– 10 narrow squats and 5 pistol squats for each leg.

Day no.5 – make two set repetitions of:

– 5 curtesy squats for each leg and 5 split squats for each leg.

Day no.6 – make two set repetitions of:

– 5 isometrics squats for each leg and 10 pop squats.

Day no.7 – make two set repetitions of:

– 10 sumo squats and 5 oblique squats for each leg.

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