THESE 8 SIMPLE EXERCISES CAN HELP IMPROVE THE APPEARANCE OF BUTT AND LEGS
Many women’s training programs are oriented and focused on the butt and
legs, and are related to the type of female that gains weight.
It’s hilarious but it’s also true, that every time you eat that extra
cookie, it goes directly to your hips.
That’s why we’ve created a list of exercises that will help you get rid
of the fat layer on your buttocks and legs, and no matter how challenging
this exercise package is, we know there’s nothing stopping you on the way
to your goal.
These exercises are not demanding in terms of spacing you can do
them on a daily bases, but don’t forget to stretch your muscles after
training to avoid pain.
Follow these simple exercises:
1. JUMP SQUATS
First you need to stand with your feet shoulder-width apart and then
start by doing a regular squat.
And next engage your core and jump up explosively. So, when you land,
land as quietly as possible, which requires control, lower your body back
into the squat position. And that’s one rep.
2. FROG HOPS
You need to stand with your hands behind your head. Then squat down
keeping your torso upright and your head up, so this will be your starting
position. Then you need to jump forward several feet.
Avoid jumping unnecessarily high. And then as your feet contact the
ground, you need to absorb the impact through your legs. And then jump
again.
3. KNEE PUSH-UPS
First you need to start in the same position as a push-up. Then keep your
knees in contact with the floor as you press up, lifting your upper body
and keeping your knees on the floor reduces the total weight you need to
lift to complete the motion. And you still retaining many of the
push-up’s
benefits.
4. GLUTE KICKBACK
First kneel on the floor or an exercise ma. Then bend at the waist with
your arms extended in front of you (perpendicular to the torso) in order
to get into a kneeling push-up position.
But your arms need to be spaced at shoulder width. Also your head should
be looking forward and the bend of the knees should create a 90-degree
angle between the hamstrings and the calves, so this will be your
starting position.
Then as you exhale, lift up your right leg until the hamstrings are in
line with the back. You need to maintain the 90-degree angle bend and
contract the glutes throughout this movement.
Then you need to hold the contraction at the top for a second. Next you
need to go back to the initial position s you inhale. And now repeat with
the left leg.
Tip: You need to know that at the end of the movement the upper leg
should be parallel to the floor while the calf should be perpendicular to
it.
5. BURPEE
To do this exercise first you need to begin in a squat position with
hands on the floor in front of you.
Then you need to kick your feet back to a pushup position and immediately
return your feet to the squat position. You need to leap up as high as
possible from the squat position.
6. UP-DOWN PLANK
Begin this exercise in a full plank. First you need to lower your right
elbow to the mat and then your left, coming into an elbow plank. And then
put your right hand on the mat, and straighten your right elbow and you
need to do the same on the left to return to a full plank.
7. SWIMMING PILATES
You need to lie on your stomach with the legs straight and together and
keeping your shoulder blades settled in your back. And your shoulders need
to be away from your ears, so stretch your arms straight overhead.
Then pull your abs in so that you lift your belly button up away from the
floor. Next reaching out from center, you need to extend your arms and
legs so far in opposite directions.
That’s when they naturally come up off the floor and at the same time,
get so much length in your spine that your head moves up off the mat as an
extension of the reach of your spine.
8. BACKSIDE-BOOSTING LUNGE
You need to start from standing. Then you need to step your left leg
behind you and to the right so your thighs cross. You need to bend both
knees as if you were curtsying. Also you need to make sure your front knee
is aligned with your front ankle. Then you need to return to standing, and
switch
sides to complete one rep.
