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If You Want to Get Slender Legs and a Better Butt Follow These 12 Easy Exercises

Alex Silver-Fagan, the Nike trainer, stated that squats are vital for shaped buttocks and toned legs. To have a perfect lower body part, you should combine the exercises below with other training programs.

How It Is Done

You need to do them daily

Need to spare 15 minutes of your time

You can do them at home

Doing the exercises properly, as shown on the GIFs, your body will transform in no time! Let’s take a look:

Basic Squats

Begin with a classic squat.

Squats with kickbacks

It engages the buttocks muscles.

Sumo squats

It strengthens the whole body.

Sumo squats with arm reaches

It adds elements of cardio training.

Squats for the abdominal oblique muscles

It engages the waistline.

Jump squats

It makes the arm muscles stronger.

Narrow squats with the feet together

A warm up for the following exercise.

Pistol squats

If you find it a bit difficult, use support.

Curtsy squats

This exercise focuses on numerous muscle groups simultaneously.

Split squats

It will make the buttocks, calves, and thighs stronger.

Side step squats

It targets the lower body.

Pop squats

It offers a break for the muscles after the previous static position and adds cardio to your workout.

Weekly Training Program

Day 1

Basic squats- 10 rep.

Squats with kickbacks- 5 rep. on each leg

Repeat the whole circuit

Day 2

Sumo squats with arm reaches- 10 rep.

Sumo squats- 10 rep.

Repeat the whole circuit.

Day 3

Jump squats- 10 rep.

Squats for oblique abs- 5 rep. on each leg

Repeat the whole circuit.

Day 4

Pistol squats- 5 rep. on each leg

Narrow squats with feet together- 10 rep.

Repeat the whole circuit.

Day 5

Curtsy squats- 5 rep. on each leg

Repeat the whole circuit.

Day 6

Pop squats- 10 rep.

Side-step squats- 5 rep. on each leg

Repeat the whole circuit.

Day 7

Squats for oblique abs- 5 rep. on each leg

Sumo squats- 10 rep.

Repeat the whole circuit.

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