To have perfect shapes that you’re dreaming of, the fitness has to become an important part of your life. It’s not enough to do some exercises for 2-3 weeks and then coplain about an absence of any results.
The best advice for every beginner: from a huge variety of exercises chose the best one for each body part. If they are effective and you just like them, make your own workout and do it regularly.
HERE, WE PROPOSE 5 GOOD EXERCISES FO LEGS AND BUTT. AND WE HOPE YOU’LL LOVE THEM!
1. Squat Pulse
Start position: Stand with feet wide, toes turned out, hands clasped under your chin.
1. Bend your legs to a 90º angle, knees in line with heels.
2. Spring up from both feet, just leaving the floor.
3. Land back in the deep plié position.
Repeat the combo twice more.
2. Donkey Kicks
Add a challenge to your planks by adding a leg lift. Start with your elbows directly below your shoulders, don’t let your hips drop or pop up. Lift your right leg off the ground, and bend your knee so the bottom of your foot is facing the ceiling. Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. This is a small movement you’ll feel in your buttocks and hamstrings. Relax and lower the bent leg slightly and repeat for a total of eight to 10 repetitions, then repeat with the opposite leg.
3. Squat Side Kicks
Squat Side Kicks – Start with your feet slightly wider that hip width, and slowly lower your body into a traditional squat position. As you reach the lowest point of the squat, raise your left knee and quickly kick your leg to the left, like a karate kick. Keep your right leg stable, and return your left leg to the floor before coming out of the squat. Alternate between sides.
4. Chair Kicks
Grab a chair (preferably a tall chair) and face it away from you. Stand an arms-length behind the chair with your feet together and grab the back of the seat with both hands for balance. Lean forward slightly and lift your right leg directly behind you, keeping your knee straight but not locked. Squeeze your glutes and make sure to square your hips with the chair; don’t open your hip out to the side when you kick behind. Raise your leg as high as you can and then lower your leg with control and return to the starting position. Repeat this move 10 times and switch legs. Do two sets of these
5. Doggy Hydrant
Repeat this move 10 times and switch legs. Do two sets of these. Now, you have the best moves to work on your core, butt, legs, inner thighs and outer thighs. Enjoy your perfect shapes every day, ladies!