Exercises to Firm the Legs and Butt.
Overview
In order to achieve optimal toning of the legs and butt, those with higher amounts of body fat are recommended to lose body fat. Adjusting the diet and incorporating 30 minutes of cardio for at least 3-5 times a week will help when trying to benefit from exercises that tone the legs and butt.
Toning the Legs
- Walking lunges.-This is a great exercise that can be done anywhere. Walking lunges help tone the gluts, quads, and hamstrings.
- How to perform: Allow your body to sink as low as possible into a deep lunge, making sure the knee does not go over the ankle and the back knee never touches the floor. Next, pull the opposite leg forward into the same type of lunge, continuously walking while performing these lunges. Do 3 sets of 10-12 each. Try this as an interval training exercise by jogging in place for 30 seconds between lunges.
- Lunges with resistance: Perform the classic lunge and add resistance bands around the legs. This exercise will help speed up the toning process.
*Remember to always stretch before performing lunges to avoid a cramp or muscle pull.
Lunges
Hill Sprinting
- Hill Sprinting. This is a great exercise for burning fat and toning the legs at the same time. This is a challenging exercise. For beginners, it may be best to start out with a regular sprint, but for those up to the challenge are sure to enjoy quick and speedy results.
- How to perform: First start with a jog to your hill of choice. When you reach the hill, sprint up the hill as fast as you can and then walk down. This exercise is a sort of interval training as you use the time walking down as your rest. Repeat this sprint several times and each time increase the number of times you do your sprints.
*It’s important to note that the more incline the hill has will result in a more challenging and calorie burning exercise.
Hip Abduction
- Hip Abduction. This exercise is great for firming the inner thighs and eliminating those awful “love handles”.
How to perform: First, get a chair and place you right hand on the back of the chair. Also, put most your weight on the right foot while simultaneously raising your left leg, which should have a slight bend at the knee. These leg movements should be controlled and slow. Try 4 sets of 25 per leg and add resistance bands later on for a greater challenge.
Hip Abduction Exercise
Toning the Butt
1. Hip-lift Progression: This exercise is great for firming the butt and relieving tension to the lower back area.
- How to perform: First, lie with your back on a mat, your arms at your side with your legs bent and feet to the floor. Next, lift your hips and one leg towards the ceiling, with the opposite leg on the floor holding you up. Hold this position for one count. Repeat this exercise simultaneously with each leg, always remembering to squeeze the glutes and hamstrings when you reach the top range of motion in this exercise.
Hip Lifts Exercises
Leg Kick Backs
- Leg Kick Backs. This exercise is for lifting and firming the butt area.
- How to perform. Get into position on the floor with your hands and knees down on a mat. Have about a 6-inch gap between the arms and the legs. With a controlled motion, extend one leg behind you and raise it as far as you are able. Lower the leg and repeat with the opposite leg. Do 3 sets of 25.
Leg Kick Back Exercises
Jumping Squats
- Jumping Squats. This is a great exercise that is both aerobic and a great tool for toning the butt area. Because there is a tendency to pull the groin and hamstring muscles while performing jumping squats, it’s recommended to warm up before hand.
- How to perform. Start out by standing at a wide stance. Do a regular squat by keeping your back straight and lowering your lower body to the floor. Instead of just raising up, jump up in between squats. Do as many as you can for one minute, then walk in place for one minute. Repeat this process 4-5 times.
Jumping Squats Exercise
Tips
Remember, exercises that tone the legs and butt are best achieved first by shedding extra pounds. Try eliminating a lot of the fatty foods from your diet. Always drink plenty of water (at least 8 glasses per day) to help flush that unwanted fat.
Resources
https://www.life123.com/health/fitness/workout-routines/lunges.shtml
Image Resources
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