8 Effective Workout Moves To Shape The Butt And Legs

| October 26, 2022 | Bodybuilding and Fitness Nutrition | No Comments

The muscles of the butt and legs are the biggest muscles in the body, so the benefits of their exercise go much further than looking good in short trousers. One of these benefits is the acceleration of metabolism. These eight exercise routines are for the lower part of your body.

It is most important that you spend at least a few minutes a day devoted to any workout routine needed to get results, and the key to success is your commitment and determination and after you merge the two – you will be unstoppable.

Also, besides motivation, you need something else, and that’s proper training.

We are sure that you have probably done your own research and by that time, you already know that different parts of your body require different approaches, but when it comes to toning your legs and the butt things can be a little heavy. Therefore, the work is that when you exercise these parts of the body you need to be particularly thorough, otherwise you will not benefit.

So you can easily find the appropriate gym and find out what’s best for you with the help of a personal trainer, but not all of us are able to afford such a thing because of a lack of money or time, so we are ready to share with you a list of eight incredible effective exercises that you can easily do at home, and yet you will be able to get great results in the shortest time frame.

But do not forget the most important, and it’s a healthy way of eating.

Also, it is important to do the exercises correctly, so follow the instructions shown in the pictures.

Step Up

  • Stand up with a bench or step in front of you.
  • Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel.
  • Lower your left foot back to the ground while keeping your right foot on the bench.
  • Repeat 3 sets of 12 reps, then switch legs.

Side Lunges

  • Stand with your feet and knees together.
  • If it’s comfortable for you, hold a pair of dumbbells.
  • Take a big step with your right foot to the right side.
  • Slowly lunge toward the ground, extending your right knee past your toes and keeping your left leg relatively straight.
  • Now push off with your right foot to return to a standing position.
  • Repeat the same process with the other side.
  • Complete 3 sets of 12 repetitions.

Deadlift

  • Stand in front of the bar with your feet in a wide stance.
  • Place them far enough apart so that your elbows are inside your knees when you lower yourself down. Point your toes out slightly.
  • Hinge back at the hips (send your butt back) and bend your knees to grab the bar.
  • The grip should be neutral and comfortable.
  • Drive through your heels to lift your weight off the ground, locking your knees and hips simultaneously. Fully extend the hips at the top.
  • To lower yourself, rotate your hips and then bend your knees to return your weight to the ground.
  • Complete between 8 and 12 repetitions.

Lunges

  • Stand tall with your feet shoulder-width apart.
  • Step forward with your left leg.
  • Crouch down until your right leg almost touches the ground.
  • Hold the position for a few moments and return to the starting position.
  • Do it again with the other leg.
  • Do 15 repetitions with each leg.

Squats

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair.
  • Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground.
  • Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

JUMP SQUATS

  • Start standing with your feet together, arms bent, and hands clasped behind your head.
  • Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
  • Extend your legs and jump your feet back to the starting position, immediately jumping back out.
  • Complete 3 sets of 12 repetitions.
  • Frog Jump

Donkey Kicks

  • Start on all fours on a yoga mat.
  • Make sure your knees are below your hips and your hands are below your shoulders.
  • Bring your spine into a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 reps on the same side, before repeating the remaining reps on the other side.