Most of the problem areas are your legs and butt, then you’ve probably spent ages looking for the best exercises to work those areas.
If you want a butt that makes people stop and stare in awe, and super toned legs, then look no further.
Here is a list of my top 5 exercises to burn fat and gain muscle in your legs and butt:
One of the biggest mistakes that women make when doing the squat exercise is shorting themselves of the full movement. Most will only go down to the point where the knees are parallel with the body, if that. While this is a smart move if you have pre-existing knee pain, if you don’t, you should really try and squat a bit lower.
The primary reason being it’s those last few inches at the very bottom of the squat where you’re really going to call the hamstrings and glutes into play, contracting the muscles to maximum tension.
To add a little extra intensity to this movement once you’ve got the basic squat down, try pausing for a second at the bottom before lifting upwards. Once you’re comfortable with this, then take a second pause half way through the upwards portion, and then rise back up to the full standing position.
Note that if you do it in this manner, they will be incredibly intense, therefore you should consider decreases; both the total reps performed and the weight that’s used.
ONE LEG BARBELL SQUAT
Another exercise that’s fantastic for hitting those leg and glute muscles is one leg barbell squats. To perform this one you simply place one leg up on a bench or box behind you, while standing on the other leg straight underneath you.
Hold either a pair of dumbbells at your side or else have a barbell resting across your back and then slowly bend the leg you’re standing on to move into the squat position.
Try and go as low as you can comfortably, and then straighten the leg again until you’re at the top of the position. After you’ve finished all your reps on that side, you then repeat the exercise standing on the other foot.
Note also with this exercise that the further your standing foot is from the leg behind you, the more you will work the hamstring muscles while if it’s directly underneath the center of balance, you’ll target your quads more.
- Stand straight with feet spread wide and toes pointing straight ahead or slightly outward.
- Arch your lower back slightly and have a slight bend in the knees, keeping it so throughout the exercise.
- Cross your arms in front of your chest or to make the exercise more challenging hold a dumbbell (start with light weights and increase as you find the exercise easier) and hold it either between your legs or at your sides.
- Keep your head up, chest lifted, and abdominal muscles tight.
- Lower your body by bending from your hips and knees (as if you were lowering yourself to sit on a chair)
- Squat until thighs are almost parallel to the floor.
- Slowly return to the starting position, and straighten your legs, but don’t lock your knees.
Start with feet shoulder-width apart and arms at side. Take a giant step back with left leg, crossing it diagonally behind right leg, while extending right arm out to side and swinging left across hips (A). Hop about 2 feet to the left and repeat on opposite side (B).
Stiff-Legged Dead Life
Stand with feet shoulder-width apart and knees slightly bent; hold a 5-pound dumbbell in each hand, palms facing front of thighs (A). With head up and shoulders back, inhale and push hips back (keep weight on heels), lowering torso as you slide weights down thighs (B). Slowly raise to starting position (A).