Try These 9 Simple Exercises That Tone Your Legs And Butt

Do you want to have a perfect body? This article is for you. Of course sometimes our lifestyle doesn’t allow us to take care of our shape. We do a lot of work during the day and maybe don’t have enough time to go to the fitness club.

If you understand that it is time to change something in your life, let’s start to do it. There is a workout that will help you to achieve great results just in a month. The main thing is to do all exercises regularly during 20 minutes.

Let’s go:

Squats

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Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Forward bends

How to Do Standing Forward Bend (Uttanasana)

Stand tall with your feet together and arms at your sides.

Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you.

Once you’re fully bent over and your hands are at your toes, pause and feel the stretch in your hamstrings. (Optional: Flatten your back for 5 seconds then return to this position) Once you hold the stretch for up to 30 seconds, return to the starting position.

Jump squats

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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

Bulgarian split squats

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Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.

Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.

Allow your thigh to come to parallel with the floor.

Pause then slowly return to the starting position without locking out your knee.

Repeat then switch sides once set is complete.

Plie squats

Stand up straight with a tight core and flat back.

Position your feet wider than shoulder-width. Your toes should be facing out diagonally.

Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.

Complete this wide stance squat by having your thighs come parallel with the ground.

Pause and slowly return to the starting position without locking your knees.

Repeat.

Lunges

Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.

Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

Lying Leg Curls

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Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.

If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.

Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.

Slowly lower your legs to the starting position in a smooth arcing motion.

Repeat

Hip bridge

How To Do A Hip Bridge | SELF

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.

Burpee

Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Complete 1 full push up.

Jump your feet forward to just behind your hands.

Use an explosive motion to push through your heels and return to the start postion.

Repeat.

Now you knew all that you should. Do them regularly and you will have a perfect body just in a month. Good luck!