5 Effective Exercises To Shape Your Butt And Legs
In order to become fit and get the perfect body shape you have always dreamed of, you should start doing exercises on a regular basis. There are exercises for each part of the body, so today we are going to present you 6 highly effective exercises which can help you to shape your legs and butt.
1. Squat pulse
Stand with your hands clasped under the chin, your feet wide and your toes turned out. Keep your knees in line with your feet and bend your legs to a 90 degrees angle. Spring up from the feet and land back in the starting position. Repeat this exercise two times.
2. Donkey kicks
Kneel down and place your elbows below your shoulders. Lift your left leg and bend your knee so that the bottom of your foot faces the ceiling. Press the left heel as high as possible without moving your lower back and pelvis. You should feel the movement only in your hamstrings and buttocks. Do 8 repetitions and then change the leg.
3. Squat sidekicks
Stand with your feet slightly wider than the width of your hips. Lower your body into a squat position. When you reach the lowest squat point, raise your right knee and kick your leg to the right (like a karate kick). Make sure your leg is stable while doing the exercise. Then, do the same with the other leg.
4. Chair kicks
Take a tall chair and face it away from you. Then, stand behind the chair and put your feet together. Place your hands on the back of the seat for balance. Lean your body forward and lift your left leg behind you while keeping your knee straight. When you kick behind, do not open your hips out to the side and make sure you squeeze your glutes. Raise your leg as high as possible and then return it to the starting position. Repeat this exercise 10 times and then switch legs.
5. Side-lying leg raises
Start the exercise by placing your body in a side plank while supporting your body on your forearm. Then, lift your leg as high as possible and keep your torso stationary, while bringing your knee toward your chest. Then, extend it back out so that it hovers over the floor. Repeat the exercise 11 times and then switch your leg.
6. Clock Lunges
Put your feet together with your hands on the hips. Step forward with your right leg into a front lunge. Then, press back to the initial position. Step to the side with the same leg into a lateral lunge. Again, press back to the starting position. Finally, step back with the same leg to a reverse lunge. Do this exercise 6 times with your right leg and then switch legs.
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