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12 Exercises to Tighten Your Butt and Legs in 1 Week – MarsFamilyHealth

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12 Exercises to Tighten Your Butt and Legs in 1 Week Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape, you need to do squats. These exercises may be easily combined with others or done on their own. They are simple, can be done at home, and they take no more than 15 minutes. In addition to introducing you to the exercises, we at Bright Side have also made a week-long training plan for you. Follow it, and watch your body change for the better. Basic squat Start with basic squats. Keep your feet flat on the ground. Squat with kickbacks Kickbacks will put your buttocks to work. Sumo squat These squats strengthen both your torso and buttocks. Reaching sumo squat This adds some cardio. Oblique squat Your waist will thank you. Jump squat This exercise is also good for your arms. Narrow squat A warm-up for the pistol squat. Pistol squat A tough exercise with a lot of work for your knees. Do it carefully, and don’t squat too low. At the beginning, you might also want to hold on to something. Curtsey squat Many muscle groups are involved simultaneously. Split squat This exercise significantly strengthens your calves, hips, and buttocks. Isometric squat with toe taps Silver-Fagan calls it the “booty burn” because the muscles are as tight as possible. Pop squat This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio. A week-long training plan DAY 1 Repeat the set twice: Basic Squat : 10 Times Squat with kickbacks : 5 Times for each leg DAY 2 Repeat the set twice: Sumo Squat : 10 Times Reaching sumo squat : 10 Times DAY 3 Repeat the set twice: Oblique squat: 5 Times For each leg Pop squat : 10 Times DAY 4 Repeat the set twice: Narrow squat: 10 Times Pistol squat : 5 Times For each leg DAY 5 Repeat the set twice: Curtsey squat : 5 Times For each leg Split squat: 5 Times For each leg DAY 6 Repeat the set twice: Isometric squat with toe taps: 5 Times For each leg Pop squat : 10 Times DAY 7 Repeat the set twice: Sumo squat : 10 Times Oblique squat : 5 Times For each leg Thanks for watching! If you like the video, give it a thumbs up and share it with your friends! If you want more recipes and tips, subscribe to the channel! #MarsFamilyHealth
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