Weight Loss

8 Exercises To Tighten Your Butt And Legs (One-Week Plan)

The best exercise for a tighter, toned butt is the squat and as much as we would all want to work just on our behind we should always have a balanced exercise plan which incorporates both the butt; the legs and our core. In this article we’ll show you one of the best exercise routines which revolves around 8 superb exercises for your lower body, your thigs, legs and butt. The 8 exercises below should be performed in 15-20 reps, 3-4 sets each. After just one week you’ll notice significant improvement and your backside will definitely become more attractive and luscious.

Side Lunge

Position your feet together in a standing position and grab two dumbbells, one in each hand. Make a step to your right side diagonally and switch all your weight to the right leg while your left leg stays straight. Pressing on the heel stand up and return to starting position. Repeat for 15-20 times and switch legs.

Split Squat

Place a chair or a bench 2 feet behind you. Put your entire weight on the right foot extend the other leg behind you until you reach the bench. Lower your body down in lunge position while keeping the weight on the right foot still. Return to starting position by pressing through the heel and switch legs.

Single Leg Deadlift

Stand up and place your feet together. Grab a couple of dumbbells, one in each hand. Shift your body weight to the tight foot, keep your back straight and raise your left leg to position your torso parallel to the ground. Get back to the starting position and switch legs.

Glute Kick Back with Resistance Band

Get down on all four and hold to the resistance band’s hands. Wrap the band under your right foot’s arch, shift your weight a bit to the left and lower your right leg back until it gets parallel to the ground. Perform the same with the other leg.

Step Ups

Place a chair or a bench some 6-12 inches in front of you and place your left foot on it. Press through your heel and step on the chair, straighten your leg. Now lower your right foot on the ground. Do the same with the other leg and repeat.

Single-Leg Glute Bridge

Lie down on the ground, on your back, and place your feet flat on the floor. They should be at hip distance and parallel to each other. Stretch one leg up to the ceiling and lift your hips up by pressing on the other leg’s heel. Return to starting position and repeat.

Hydrants with Resistance Band

Tie a resistance band in a circle and wrap it around your thighs, just above the knees. Get down on all fours and shift your weight to the left side. Using your abductors raise your right knee a couple of inches from the ground and to the side. Repeat and do the same with the other leg.

Hamstring Curl on a Stability Ball

Lie down on your back and place your feet on a stability ball. Stretch out your legs and lift your hips as if you’re doing a plank and dig your heels in the stability ball. Roll the ball towards your glutes and lift the hips higher, keeping them in line with your shoulders and knees.

Article and image source : http://amindunchained.com/2017/12/07/8-exercises-tighten-butt-legs-one-week-plan/


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