8 effective exercises to tone legs and butt for women over 40

Slim legs are the sign of good physical shape that is why plenty of women want to make their legs beautiful and slender. Do you dream about mini-skirt worthy legs?

We are going to help you! In fact every woman can sculpt their legs and buttocks but they need to find effective training routine.

We would like to share these effective moves with you. Pick up a few of them or try them all to sculpt beautiful strong buttocks, hips, legs and calves.



These exercises are very easy-to-follow, effective and they can make your butt bigger and your legs slimmer. Using this workout you will save your time as you will need only fifteen minutes.

It is time to wear your sports uniform and sneakers, take a bottle of water and start your workout routine. Scroll down to see exercises and start your training right now. You can do it!

#1. Chair

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– Stand tall against a wall with your head and back touching the wall. Position your feet so that they are shoulder-width apart and a few inches away from the wall. Rest your arms at your sides.

– Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position

– Return to starting position by straightening your knees and standing tall again.



#2. Jump Squat

Power Up Your Jump Squats (Literally) | Men's Journal

– Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

– Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

– Pause for a count of one. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact. Repeat.

#3. Side to Side Jump Squats

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– Place your feet shoulder-width apart. Bend at the knees while driving your hips back. Keep your chest up and your core tight.

– Remain in a squat stance as you forcefully push off the ground, jumping to the right side. Check your form then repeat, jumping to the other side.

– Keep alternating between sides.

#4. Clamshells

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– On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.

– Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.

– Pause at the top of the movement and slowly lower your left knee down to the starting position.

#5. Bridges

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– Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability.

– Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

– Return to the start position by lowering your hips back to the floor. Pause then repeat.

#6. Resistance Band Glute Kickbacks

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– Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.

– Brace your core and maintain a flat back as you kick your left leg back and up.

– Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

#7. Butt Kicks

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– Position yourself on all fours on a mat. Position your hands underneath your shoulders and place your knees under your hips.

– Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.

– Lower the knee without touching the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.

#8. Adductors

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– Lie on your right side on top of a yoga mat or other soft surface.

– Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.

– Slowly lift the left leg into the air, keeping it straight during the exercise. Slowly lower your left leg. Complete the set then repeat with the other leg.