12 Easy Exercises to Get Slender Legs and a Better Butt

According to Nike trainer Alex Silver-Fagan, squats are the key to beautiful legs and a nice butt. You can combine the following exercises with other training programs or just do them as their own workout. The best part is that you can do them at home! It takes less than 15 minutes. Just do it every day, and you will see results soon enough!

Complete these simple exercises, and you will see your body transform before you know it!

1. Basic Squats

First, start with a classic squat.

2. Squats with Kickbacks

The side leg raise will work your buttocks.

3. Sumo Squats

This squat both strengthens your body and buttocks.

4. Sumo Squats with Arm Reaches

This squat adds elements of cardio training.

5. Squats to Train Abdominal Oblique Muscles

Your waistline will thank you for this exercise.

6. Jump Squats

Doing this exercise, you also strengthen your arm muscles.

7. Narrow Squats with Feet Together

This is a preparatory warm-up exercise for pistol squats.

8. Pistol Squats

For a start, you can use support while doing this difficult exercise.

9. Curtsy Squats

This exercise involves the use of many muscle groups at the same time.

10. Split Squats

This exercise significantly strengthens your calf muscles, thighs and buttocks.

11. Side Step Squats

This exercise is also called “burning ass” because muscles are most tensed during the workout.

12. Pop Squats

This exercise gives muscles a break after the previous static pose, washes away lactic acid, and adds cardio to your training.

Here is a training program for a week:

  1. Basic squats — 10 reps.
    Squats with kickbacks — 5 reps on each leg.
    Repeat the whole circuit of exercises.
  2. Sumo squats — 10 reps.
    Sumo squats with arm reaches — 10 reps.
    Repeat the whole circuit of exercises.
  3. Squats to train oblique abdominal muscles — 5 reps on each leg.
    Jump squats — 10 reps.
    Repeat the whole circuit of exercises.
  4. Narrow squats with feet together — 10 reps.
    Pistol squats — 5 reps on each leg.
    Repeat the whole circuit of exercises.
  5. Curtsy squats — 5 reps on each leg.
    Split squats — 5 reps on each leg.
    Repeat the whole circuit of exercises.
  6. Side step squats — 5 reps on each leg.
    Pop squats — 10 reps.
    Repeat the whole circuit of exercises.
  7. Sumo squats — 10 reps.
    Squats to train oblique abdominal muscles — 5 reps on each leg.
    Repeat the whole circuit of exercises.

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