How To Lift Buttocks and Thin Leg

Getting your legs and butt into shape means you can flaunt your summer wardrobe, show off your new pair of shorts, or stun in your skinny jeans. Though working out your legs and butt is no easy task, you’ll be able to do it once you master a few key exercises. If you want to be able to rock a bikini or your everyday clothes without worrying about how you look from behind, check out some of these exercises.

Here is a workout for toning your butt and slimming your legs. Do this butt workout 2-3 times a week in addition to your normal training. These squats, lunges and deadlifts will give you a sexy butt and thinner, toned thighs in no time.

Warmup:

  • Jog in Place
  • Lateral Bounding
  • Knee Thrust
  • Rocking Butt Kickers
  • Hip Flexors and Hamstrings Stretching
  • Deep Lunges

Butt and Legs Workout:

  • Air Squats
  • Squat Pumps
  • Lateral Lunges
  • Ski to Sumo Squats
  • Deadlifts
  • Straight Leg Glute Kickbacks
  • Fire Hydrants
  • Glute Bridges

Background: The Anatomy of The Legs

The muscles mainly responsible for the shape of the legs are the quadriceps, the hamstrings, and the glutes. Especially important are the glutes, the muscles of the butt. They work alongside the hamstrings and quadriceps to determine the shape of your butt and thigh region.

On the lower leg you have the calves. For most women, these are not as problematic an area as the upper legs.

Short, highly intense training has been proven to be highly effective in fat loss and gains in cardiovascular health.

Often termed High Intensity Interval Training, this form of exercise doesn’t have to be complicated. In fact, you could just take your favourite exercise and, instead of performing it at a steady pace for a period of time, go all out for short periods, rest briefly, then repeat 8-10 times.

Some Most Effective Exercises to Tone Your Legs and Butt

Losing weight is great and your thighs will love you for it. However, you’ll need to firm those muscles and you may need to add some shape to your butt. It is natural to lose weight and have some of that sexy shape disappear as well.

Don’t worry though with the right training you can ensure you keep a nice feminine shape while strengthening your quads and hams for that firm look.

The quads on the front of the thigh respond well to all forms of Squat exercises and are worked extensively in all kinds of Lunges. The hamstrings respond well to hip dominant movements such as Bridges and Leg Curls both of which also hit the glutes hard.

You can add weights to almost all of the following exercises. The only exercise you wouldn’t add weights to is Russian Leg Curls. For Leg Curls with weights simply use a leg curl machine commonly seen on most weight benches.

Squats: The king of all butt exercises, stand with feet shoulder width apart. Squat with your hips back and weight over your heels until you butt touches your ankles. Stand up pushing your body weight into the ground through your feet.

Bulgarian Split Squats: A fantastic variation that hits the quads hard while giving some of the load to the hamstrings and glutes. One of the best total leg exercises there is.

Sumo Squats: Take that shoulder width stance and widen it 12 inches or so. Make sure your feet are facing out at a 45 degree angle. Sit back and down until your thighs are parallel to the ground. Done properly you will feel a significant amount of tension in your hamstrings and glutes.

Forward Lunges: Forward lunges either stationary or walking ask your quads to do some work to absorb your body weight before pushing back up standing position. Simply step forward anddrop into a lunge while keeping your upper body vertical. A great variation to classic squats.

Glute Bridges: Lie on your back with one leg bent at 90 degrees, the other flat on the floor. Raise your hips a loose leg off the floor while the bent leg pushes through the floor. Hold at the top for 2-3 seconds then lower yourself back down. Complete your desired reps then switch legs. This will cook your glutes nicely while also giving your hamstrings a blast.

Reverse Lunges: Instead of lunging forwards, step back and lunge down as if kneeling down. Hold the knee just off the floor then drive back through your leg to standing position. A great variation that hits all leg muscles for a complete workout.

Russian Leg Curls: Lying down on your back, feet flat in front of you, lift your hips up by pulling your feet towards you as if curling the legs. An easy way to do this is to perform them on a smooth wooden floor with socks on or using a sliding pads. Use paper plates as an interesting cheap alternative. This is one of the best hamstring exercises there is.

Kettlebell Swings: You can do one of the best hip hinge movements that works the entire posterior chain from calves through hamstrings, glutes and lower back. Standing up, feet slightly wider than shoulder width apart, place the kettlebell between your legs. Grip the kettlebell with both hands by bending forward, back straight, hips back as if you are closing a car door with your butt. From this position, swing the kettlebell forward by pushing your hips forward. Allow the kettlebell to swing forward and drop back until you’re back in the starting position. Control the kettlebell throughout.

Goblet Squats: Hold a kettlebell in both hands at about chest height. Squat down making sure your feet are turned out at a 45 degree angle. Stand back up with an upright posture. A superb movement that gives the back of the legs a bit more emphasis than normal squats.

Leg Presses: Using the leg press machine, sit back in seat with legs bent holding the weight. Press the weight forcefully and lower it back slowly. A challenging variation to the squat leg presses will leave your thighs thoroughly toasted!

Barbell/Resistance Band Hip Thrusts: Perform a glute bridge with your shoulders raised on a bench for additional range of motion. Use a resistance band attached to the floor or with a padded barbell at the hips, to create an intense glute contraction. Bikini models rely on these too create the beach booty you’ll see on the Copa Cabana!

Single Leg Deadlifts: Again, this can be done with a dumbbell or kettlebell. Take the weight in your right hand and lift your right leg slightly off the floor. Lean forward by hinging at the hips and lowering the weight towards the floor. As a counterbalance, extend your right leg behind you through the movement so you achieve a kind of pendulum movement.

Run stairs: Find a set of stairs that are not too steep and that are 30 or more steps high. Start off by running up one flight of stairs, then walk down one. Next, run up two flights and walk down one. Finally, run up three flights and walk down one, completing the circuit. Complete the whole circuit as many times as possible in 20 minutes.

Do calf raises: Stand with your legs hip width apart with your feet, knees, and hips in perfect alignment. Pushing on the balls of your feet, raise your heels. Hold for 2 seconds, making sure to keep your ankles from turning out or twisting. Return to start. Do 3 sets of 30.

Do curtsy lunges: Stand with legs shoulder width apart. Bending down in a lunge, step your right leg diagonally behind you toward the left side in a curtsy, bending your left leg 90 degrees. Bend your right arm up with your hand by your face and hold your left arm down beside you for balance. As you stand back up, move your right leg back to center, setting it down. Go straight into the next lunge, starting the next rep.

Do single leg lateral jump: Start standing on one foot. Jump on that foot from side to side, holding your arms at 90 degree angles beside you for balance. Do this for 30 to 50 seconds on one side, rest for a minute, and then do it on the other.

Do bridges: Lie on the floor and place your legs hip-width apart on a bench, chair, or couch. Bend your knees between 70 and 90 degrees, toes pointing at the ceiling. Press your heels into the bench and lift your hips toward the ceiling, clenching your butt muscles. Drop your hips back to the ground to complete one rep. Do 15 reps.

Do marching hip raises: Lie flat on your back, knees bent in front of you and arms and hands flat on the floor. Raise up your butt, bringing your torso into a bridge shape and using your arms still on the floor for stability. From here, lift your right leg until your knee is pointed at the ceiling. Bring the leg back down. Do the same with your left leg to complete one rep. Do 15 to 20 reps.

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