10 Effective Butt & Legs Exercises | Toning Tights Bum Workout Routine for Women | Full Length Video
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Lunges and squats are great strength training exercises that can be used to tone and strengthen the muscles in your legs and rear. For best results, don’t perform these exercises two days in a row. This will prevent your muscles from recovering completely and can actually cause injury. Be sure to allow at least one full day of recovery between exercises in order to achieve optimal results.
Basic Squat
The basic squat is a great exercise that can tone the muscles in your legs as well as the glutes of your rear. In addition, increasing the muscle mass of the large muscles of the lower body is a great way to increase your metabolic rate, thereby helping you achieve weight loss goals.
Basic Lunge
Basic lunges are another great exercise that can strengthen and tone your legs and rear end. To perform a basic lunge, start by standing tall with your feet spaced directly under your hips. As you inhale a deep breath step your right foot approximately three feet in front of your body. Bend the right knee and slowly drop it towards the ground. As you exhale your breath, use the muscles in your legs and rear to lift your body back up to the starting position, bringing your leg back under your body. Perform the same maneuver, but this time step out with the left foot. Do at least ten repetitions of the exercise before taking a short break. Rest, and do another two sets of ten repetitions.
Walking Lunge
Finally, walking lunges are a slightly advanced version of the basic lunge that can improve the tone of your legs and rear. Start in the same position as with the basic lunge. This time, as you lower your right knee to the ground, lift your body up and step forward with the left foot. Perform another lunge, this time with the left foot. Do at least ten lunges with each leg in order to achieve optimal results.
Jumping Lunges
This advanced variation of a lunge exercise bumps up the intensity by adding a plyometric transition. Add this exercise into your interval training routine, or use it to boost your heart rate during calisthenics or basic floor work. Because this exercise requires no equipment, you can do it any time and at any place.
Side Lunge
The side lunge can effectively strengthen and tone muscles in your glutes, thighs and hips. This exercise is effective because it works so many muscle groups at one time. The more muscles you use, the more calories you burn.
To begin, stand with your hands on your hips with your feet hip-width apart. Lunge out to your right with your right leg. You want to land with your heel first followed by your forefoot. Flex your right knee and hip to lower your body. Your right knee and hip should be at a 90-degree angle. Your left leg should be at a slight angle.
To return to standing, extend your right hip and knee until they are straight and you return to the starting position. Repeat on your left side with your left leg to complete one repetition.
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24 April 2013 at 11:18