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7 Best Leg and Butt Exercises. Express Effect Workout Routine

75
circles – 2-3
25
time – 10-15 minutes
Evident result – 2-4 weeks
  • Workout plan: 3 times a week, 2 weeks

Have you ever wanted to strengthen your legs without using expensive exercise leg machine? Do you want a lifted rounder fuller butt? Here is a set of the best exercises for shaping your legs, thighs, and butt. And the best thing is that you don’t need any workout machine but only yourself to hit a whole range of lower body muscles. Another benefit of doing these exercises is that they may help you to prevent painful leg cramps.

The leg muscles are ones of the strongest and largest in the body and form a significant portion of a person’s mass. The leg muscles support and balance your body. These muscles move the bones to create movement such as standing, walking, running, jumping and similar activities. This leg-and-butt workout routine comprises 7 best exercises to strengthen your legs and shape your butt. Be sure that these exercises help you to be toned and healthy in no time.

Best Leg and Butt Exercises

1. Heels to Buttocks (Butt Kicks)

Muscles engaged: glutes, quadriceps, calves, hamstrings

Execution

  • Starting position – stand with feet wider than shoulder width, put your hands on your waist;
  • Pushing your right leg off the floor, bring your leg back and touch your buttocks with your heel, repeat the same movements with the left leg;
  • Do this exercise for 30 seconds.

2. One Side Leg Swings

Muscles engaged: gluteus maximus, quadriceps, calves

This exercise is great for inner thighs and good for abs.

Execution

  • Starting position – stand with feet shoulder width apart;
  • Raise your right leg to the left and lower it back, then raise your left leg to the right and lower it back;
  • Do these movements for at least 30 seconds.

3. High Knee Running in Place

Muscles engaged: gluteus maximus, quadriceps, calves

Execution

  • Starting position – stand up straight with your arms at your sides;
  • Run in place, raising one knee at a time at chest level. Swing your arms forward and back as quickly as you can;
  • Do this exercise for at least 30 seconds.

4. Squat Jacks

Muscles engaged: glutes, quadriceps, hamstrings

Execution

  • Starting position – in a squat position, your hands behind you;
  • Jump your feet together, maintaining the squat position. Quickly jump your feet back to the starting position. Do this exercise for at least 30 seconds.

Tips:

Avoid rounding your lower back.
Do not raise from the squat position. Stay low throughout the exercise.

5. Side Kick with Bent Knee

Muscles engaged: quads, hamstrings, calves, abs, obliques, glutes

Execution

  • Starting position – place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves;
  • Raise your leg to the side while keeping the knee bent;
  • Return your leg slowly to the starting position and repeat the movement for 30 seconds;
  • Switch sides.

Tips:

Do this exercise in a slow motion.

6. Leg Swings

Muscles engaged: quads, hamstrings, calves, abs

Execution

  • Starting position – position yourself on all fours on an exercise mat or another soft surface. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves;
  • Lift your knee to the chest and then extend your leg up and behind you. Your knee and hip should be both extended. Repeat these movements for at least 30 seconds, and then switch sides.

7. Butt Lift (Bridge)

Muscles engaged: glutes, hamstrings

Execution

  • Starting position – lie down on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width;
  • Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second;
  • Slowly go back to the starting position as you breathe in.

Resume

This leg-and-butt workout routine is extremely beneficial for your legs and buttocks. Do these exercises regularly and you will notice fantastic results in weeks! Later on, spend more time doing each exercise in order to achieve the best results.

You don’t need much space or any bulky equipment when doing these exercises, you may perform them right at home. Do not forget to do other workout routines to engage other muscles of your body. Make yourself and your body happy..

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