What are some good butt and leg/thigh exercises?!
Question: for toning and losing body fat! if they are squats and stuff are there any SPECIFIC squat exercises? like with weights perhaps?
Answers: for toning and losing body fat! if they are squats and stuff are there any SPECIFIC squat exercises? like with weights perhaps?
Squats:
1. stand with your back against a wall.
2. take an excersise ball and place it against the wall, at your lower back. lean on it.
3. lower yourself down until it's like youre sitting on a chair. hold for 10 seconds. stand back up.
do this slowly, and take deep breaths throughout.
**to make it harder:
take 5lb weights in each hand, and continue as stated above^
or
try doing one legged squats. do the same as the standard squat, but only put pressure on one of your legs.
or
to switch it up, take a medicine ball, or weight ball, and hold it out in front of you, and as you squat down, rotate your torso so you aim the ball at your right, then your left, then at the bottom of your squat aim it in the middle, and hold for 10 seconds. this not only works your legs, but your arms and core as well!
i learned most of these squats at physio! they really work!
Lunges:
they're pretty straight forward.. you can do them backwards or forwards, or ideally both to get the best benefit.
to add some extra intensity, add 5lb weights to both hands, or:
go into your normal lunge, but instead of just standing up, explode (jump) up as high as you can, and land in a lunge on the opposite leg. this is really tought to do, but has huge benefits on your legs and butt!
also, for butt toning, i know it probably sounds funny, but CLENCH! lol.. clench your butt together all the time.. like when you're washing dishes, just standing in a lineup (not if youre wearing tight pants though lol), just like any time! my friend does that and i swear she has buns of steel! it's so crazy! also, if you're sitting down, flex your legs. try to really focus on flexing your inner quads, as that is a muscle that is often overpowered by your outer quads.
if you have access to excersise machines, i would advise a leg press and an elliptical! also, jogging helps tone em up too!
good luck! hope i helped!
do 50 stomach crunches a day
do squats with weights or even medicine ball. do lunges using weights. do walking lunges..do walking lunges sideways...kicks are good for the butt and thighs...running is good for the legs..sprinting is good for the butt