A Nike trainer called Alex Silver-Fagan thinks that in order to get the legs and buttocks into great shape you need to do squats. Thus, if you have been looking for solutions about your butt and legs, keep reading. These exercises can be combined with other exercises or just done on their own. They are very simple and they can be done at home. The best thing about is that they will only take 15 minutes of your day.
Therefore, we will present you with the best exercises for toning your butt and legs and we will additionally present you with a week-long training plan to make your body change for the better.
The 12 Best Exercises to Tone the Butt and Legs
1. Basic Squat
Start with a basic squat and just keep the feet flat on the ground. You
need to stand tall with the feet hip-distance apart. The hips, knees and
toes need to be facing forward. Just bend your knees and extend your
buttocks backward as if you are going to sit back into a chair. Make
sure that you keep your knees behind your toes and your weight in your
heels. Rise back up and repeat.
2. Squat with Kickbacks
Kickbacks will put the buttocks to work. You have to start with the feet
wider than shoulder and width apart and squat. As you stand up, you
need to transfer the weight to one leg and kick back with the opposite
leg. Finally, return to standing position and repeat on the other side.
3. Sumo Squat
This squat will strengthen the torso and buttocks. First, you need to
stand with your feet in a wide stance and the toes pointing to the side.
Lower yourself by bending the knees and pressing the hips back and once
your thighs are parallel to the floor, come back and repeat.
4. Reaching Sumo Squat
This squat adds some cardio. First, stand with feet wider than
shoulder-width apart and your toes slightly turned out. Then, hold arms
in front of your hips, hanging there. Just push your hips back and squat
down, keeping your chest up and knees out, hand should still be
hanging. As you stand to your tippy toes, swing arms around and reach
for the sky. This variation helps you keep your torso lifted throughout
the exercise, while giving your glutes extra attention.
5. Oblique Squat
This one is the best for the hips. The position is the same. Stand with
the legs at shoulder-width apart, do a squat like you normally do, just
as you go upwards from the squat you will need to squeeze and crunch
with you leg. Do this with one leg and then the other one.
6. Jump Squat
This is the best exercise for the arms. Start with standing with your
feet shoulder-width apart. Do a regular squat first, then engage your
core and jump up explosively. When you land, lower your body back into
the squat position to complete one rep. Land as quietly as possible,
which requires control.
7. Narrow Squat
This one is a warm up for the pistol squat. Just start standing with
your feet together and hands out. Perform squats while keeping your
knees together and going down to 90 degrees.
8. Pistol Squat
This is a very tough exercise with a lot of knee work. Just make sure you do it carefully and do no squat too low. At first, you might want to hold on to something. Just stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping the leg elevated off of floor. Keep the back straight and supporting the knee pointed same direction as foot supporting. Raise the body back up to original position until the knee and the hip of supporting leg is straight. Repeat and continue with the opposite leg.
9. Curtsy Squat
For this exercise, many muscles are involved. First, stand with feet
shoulder-width apart, hands on hips. Then, cross right leg behind body
and to the left so that inner thighs touch. Bend the left knee 90
degrees, toes pointing forward, then return to starting position. Raise
the right leg out to the side as high as you can without shifting your
hips; keep the left leg straight and knee soft. Finally, return to
starting position; switch sides and repeat.
10. Split Squat
This exercise will strengthen the calves, hips and buttocks. Stand with
hands on hips. Position feet far apart; one foot forward and other foot
behind. Squat down by flexing the knee and hip of front leg. Allow the
heel of rear foot to rise up while the knee of rear leg bends slightly
until it almost makes contact with floor. Return to original standing
position by extending the hip and knee of forward leg. Repeat. Continue
with the opposite leg.
11. Isometric Squat with Toe Taps
This is also called the ‘booty burn’ because the muscles will be very
tight. First, stand with feet hip-width apart and arms by sides. Then,
squat, clasping hands in front of chest, elbows bent by sides. Stay in
the squat, extend the left leg out to the side and tap the toe to the
floor. Finally, return to starting position, then repeat on the opposite
side.
12. Pop Squat
The exercise will rest the muscles after the static postures. It will
also flush out the lactic acid and add some cardio. Start with standing
with your feet hip-width apart. Sit your hips back and down into a squat
position. Jump straight up into the air and land softly back into the
squat position. Repeat.
A Week Long Training Plan
Day 1
Repeat this set twice:
- Basic squat- 10 times
- Squat with kickbacks- 5 times for each leg
Day 2
Repeat this set twice:
- Sumo squat- 10 times
- Reaching sumo squat- 10 times
Day 3
Repeat this set twice:
- Oblique squat- 5 times for each leg
- Pop squat- 10 times
Day 4
Repeat this set twice:
- Narrow squat- 10 times
- Pistol squat- 5 times for each leg
Day 5
Repeat this set twice:
- Curtsy squat- 5 times for each leg
- Split squat- 5 times for each leg
Day 6
Repeat this set twice:
- Isometric squat with toe taps- 5 times for each leg
- Pop squat- 10 times
Day 7
Repeat this set twice:
- Sumo squat- 10 times
- Oblique squat- 5 times for each leg
Try this plan with these exercises as soon as possible and watch it work its magic. You will have the most toned butt and legs ever! You are welcome!