Beauty & Wellness

Easy Exercises to Get Slender Legs and a Better Butt!

How to do:

  • Just do it every day
  • It takes less than 15 minutes,
  • he advantage is that you can do them at home!

Completing these simple exercises in a proper way (as showed in the GIFs) you will see your body transform before you even expected it!

 

  1. Basic Squats

The best way to start is with a classic squat.

 

 

 

 

 

  1. Squats with Kickbacks 

This exercise works your buttocks.

 

  1. Sumo Squats

Strengthens both your body and buttocks.

 

 

 

 

 

  1. Sumo Squats with Arm Reaches

This exercise adds elements of cardio training.

 

  1. Squats to Train Abdominal Oblique Muscles

Works: waistline.

 

 

 

 

 

  1. Jump Squats

This exercise strengthens your arm muscles.

er Legs and a Better But

 

 

  1. Narrow Squats with Feet Together

Use this exercise to warm-up for pistol squats.

 

 

 

 

 

 

 

  1. Pistol Squats

If it is difficult to do at the beginning, you can use support.

 

  1. Curtsy Squats

Targets: many muscle groups at the same time.

 

 

 

 

 

  1. Split Squats

Significantly strengthens thighs, calf muscles and buttocks.

 

  1. Side Step Squats

It is so called “burning ass” and works lower body in a lateral motion

 

 

 

 

 

 

  1. Pop Squats

It is created to give muscles a break after the previous static pose and adds cardio to your training.

 

Follow this training program for a week:

1st Day: – Basic squats — 10 reps.

  • Squats with kickbacks — 5 reps on each leg.

Repeat the whole circuit of exercises.

2nd Day: – Sumo squats with arm reaches — 10 reps

  • Sumo squats — 10 reps.

Repeat the whole circuit of exercises.

3rd Day: – Jump squats — 10 reps

  • Squats to train oblique abdominal muscles — 5 reps on each leg.

Repeat the whole circuit of exercises.

4th Day: Pistol squats — 5 reps on each leg.

  • Narrow squats with feet together — 10 reps.

Repeat the whole circuit of exercises.

5th Day – Curtsy squats — 5 reps on each leg.

  • Split squats — 5 reps on each leg.

Repeat the whole circuit of exercises.

6th Day – Pop squats — 10 reps.

  • Side-step squats — 5 reps on each leg.

Repeat the whole circuit of exercises.

7th Day – Squats to train oblique abdominal muscles — 5 reps on each leg.

  • Sumo squats — 10 reps.

Repeat the whole circuit of exercises.

Source ; Source 

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