Shaping the legs and buttocks means that you can look stunning in shorts or skinny jeans. Building legs and buttocks is not easy, but once you master a few key exercises, you will get the desired leg and butt posture. If you want to look attractive with various models of clothing worn, try the following exercises.
Step
Method 1 of 2: Workout the Thighs and Legs
Step 1. Run on the stairs
Look for stairs that are not too steep and have more than 30 steps. Start by running up one flight of stairs, then walking down one. After that, run up two stairs and walk down one. Run up three stairs, walk down one, and continue this circuit to the end. Do as much as you can for 20 minutes.
- If you're having trouble finding the right ladder, check your local stadium or sports field. The stadium bench is very appropriate for this exercise.
- If you find it difficult to balance your body, use a railing to be more secure.
- Make sure no one is on the stairs to prevent accidents. In addition, crowded stairs will also make it difficult for you to maintain your balance.
- Besides being able to shape the legs, this exercise is also very good for increasing heart rate. The higher your heart rate, the more fat and calories you will burn. Do this exercise long enough to increase the intensity and burn more calories.
Step 2. Do side squats
Stand with your feet shoulder-width apart, and your toes slightly tilted outward. Step to the right side while moving your body down until your knees form a 90-degree angle. Stand back up to the starting position, then repeat the same movement on your left side. Do this exercise for 15 repetitions (repetitions).
You can also perform this movement while working both arms by holding an additional 1.3 to 4.5 kg of weight in each hand
Step 3. Do a donkey kick
Position your body as if you are going to do push ups with both hands and knees to support the weight of the body. Make sure you spread your arms shoulder-width apart and feet hip-width apart, keeping your back straight. With your legs still bent at a 90-degree angle, lift one leg up, pushing your heel toward the ceiling until your thigh is almost parallel to the floor. Hold for 3 seconds and make sure your leg and buttock muscles feel tight. Lower your legs until your knees touch the floor again. Do this exercise for 2-3 sets of 20 repetitions on each leg.
Make sure the movement is controlled and done slowly. Don't forget to keep your back straight. That way, the muscles will move harder, but not cause injury
Step 4. Do a calf raise
Stand up and spread your feet hip-width apart with your feet, knees, and hips parallel. Lift your heels until your body weight is centered on the balls of your feet. Hold the position for 2 seconds, making sure your ankles are not pointing or bending outwards. After that, return to the original position, and do the exercise as much as 3 sets of 30 repetitions each.
- You can add weight by holding a kettlebell or other hand weight.
- To intensify the exercise, stand on a step, a phone book, or another small, stable surface with your heels slightly above the edge of the surface. After that, lift your heels as usual, then lower them lower than the surface for a deeper stretch.
Step 5. Do squats and leg lifts
With your feet hip-width apart, slowly work your way down into a squat position, with your knees over the tips of your toes. Move your body back up, but this time with one leg raised far to the side. After that, move your feet back to the floor until you return to the starting position. Do this exercise for 2-3 sets of 20 repetitions for each leg.
To increase the intensity, you can wear a resistance band around your ankles. In addition to increasing the load on the legs, this belt is also useful for tightening muscles when doing squats and increasing the strength of your legs
Step 6. Do the Romanian deadlifts
Stand with your legs slightly bent with an additional 1.3-4.5 kg of weight in each hand. Bend down until your upper body is parallel to the floor; allow the weight to move downward along your thighs, keeping your back straight, and your knees slightly bent. Slowly reverse the movement, including the weight on your hands, using your thigh muscles to return to the starting position. Repeat the movement 20 times.
- Unlike the squat, for this exercise, both legs should remain straight with the knees slightly bent. Make sure your knees are not too stiff to avoid injury.
- You can also do this exercise with a barbell if you want extra weight. As you bend down, slowly move the barbell down and then up as you normally would.
Step 7. Do a curtsy lunge
Stand with your feet shoulder-width apart. Step your right leg back diagonally to your left, and bend your left knee until it forms a 90-degree angle. Maintain balance by bending your right arm up and placing your left hand at your side. Move your right leg to the center to return to a standing position. Go straight to the next lunge.
- For those of you who still need to adapt to the curtsy lunge, do this exercise slowly. Otherwise, you could lose your balance, or even twist your muscles later.
- Give a little jump every time you make a leg change to add a little cardiovascular work to this exercise.
- For added intensity, pause for a few counts while in a lunge, then instead of standing straight, bring your legs up to your chest.
Step 8. Perform toe jacks
Stand with your feet together and your hands at your sides. Jump with your legs outstretched and your arms raised up, like a regular jumping jack. When your feet touch the floor, bend down and touch the tips of your toes so that your leg muscles tighten. Do this exercise for 30-50 seconds.
This exercise is also an excellent cardiovascular exercise. Always increase the duration of the exercise as your stamina increases
Step 9. Perform a single leg lateral jump
Stand on one leg. Jump with the foot from side to side, arms outstretched to maintain balance. Do this exercise for 30-50 seconds on each side. Make sure you give yourself a minute to rest before moving on to the other side.
- You can start your jump slowly until you get the hang of it, but always try to increase your speed and training time for better cardiovascular and muscle training.
- Make sure your leg muscles stay tight during the exercise for good stability.
Method 2 of 2: Train the Buttocks
Step 1. Do the gate swing squat
Stand with your feet shoulder-width apart, and tilted slightly outward. Get into a squat position by bending your knees to form a 90-degree angle. Jump with your feet together and land with your feet next to each other, almost like a jumping jack. Jump back into a squat position to start the next rep. Repeat for up to 20 reps.
- This exercise is also a good cardiovascular exercise to help burn fat and create lean and strong muscles.
- If you want a more difficult move, instead of landing with your feet next to each other, cross your legs as you land. This movement is also good for giving extra stretch to the legs.
Step 2. Do the step-up
Stand in front of a step, bench, or other surface that is strong and stable to support the weight, then place your right foot on it. Walk up onto the bench, with your left foot placed next to your right. Walk down with your left foot, returning to the starting position with your right foot still on the bench. Do 10-12 reps on each leg.
- For added intensity, try holding an extra weight in both hands. You can also increase the speed of movement to add an element of cardiovascular training.
- Adjust the step size to your comfort level and ability. It's best to start at a comfortable height and increase slowly as your strength increases.
Step 3. Perform dead-lift squats
Grab an additional 2.2 kg of weight in each hand, and place it in front of your thighs. Stand with your feet hip-width apart. Slowly bring your body into a squat position by bending your knees to form a 90-degree angle. Make sure your knees don't go over the tips of your toes. Move both hands straight down towards the floor. Then, stand back up to complete the rep. Repeat for a total of 15 reps.
Try to increase the number of reps as your muscle strength increases
Step 4. Perform a side-lung butt kicker
Stand with your feet hip-width apart. Take one big step to the side with your right foot, lowering your body until your right knee is at a 90-degree angle, and your left leg is straight. Place your left hand on the floor in front of you to maintain balance. Return to a standing position, moving your right leg back to the side of your left leg. Do this exercise for 15-20 repetitions on each leg.
For a more difficult move, each time you return to a standing position, from a lunge position, immediately bend your right leg toward your buttocks, and touch the sole of your foot with your left hand. You can also increase the speed of movement to add an element of cardiovascular training
Step 5. Perform bridge
Lie on the floor with your feet hip-width apart on a bench or sofa. Bend your knees to form 70-90 degrees, toes pointing up. Press your heels into the bench and lift your hips up, so that your glutes contract. Lower your hips back to the floor to complete one rep. Repeat for a total of 15 reps.
- Do this exercise as much as you can. If you can only do one set of 15 reps, try increasing the number of sets as your muscle strength increases.
- For a more difficult level, instead of using two legs, do this exercise with only one leg on the bench.
Step 6. Do wall squats
Stand with your back, shoulders, and buttocks against a wall, and leave some distance between the wall and your feet. Spread your legs hip-width apart, then move your upper body down until your thighs are parallel to the floor. Hold for a count, then return to a standing position. Repeat for a total of 12 reps.
Increase the intensity of the exercise by using an exercise ball or by increasing the count time. An unstable exercise ball requires your abs and buttocks to work harder, while maintaining the position for a longer count will help strengthen your leg and buttock muscles
Step 7. Do a pile squat
Spread your feet as wide as you can with your toes facing your sides. Hold additional weights such as 1.3 - 4.5 kg kettlebells in your hands. Make sure both arms are in front of the body in a straight down state. Bend your knees until your thighs are parallel to the floor, feet in line with your toes and away from your body. Hold for 2-3 seconds, then straighten your leg with your heel still flat. Tighten your thighs and buttocks as you move back up to a standing position. Repeat for a total of 15 reps.
- Make sure that when doing this exercise, your knees are above the tips of your toes, and facing out. Otherwise, your ankle could be twisted and cause injury.
- If you want to add an element of cardiovascular training, when the body moves to the starting position, jump while moving to the starting position, before moving on to the next squat.
Step 8. Do a marching hip raise
Lie on the floor with your back straight, knees bent, and arms outstretched. Lift your buttocks up until your torso is shaped like a bridge, and use your hands to maintain balance. After that, lift your right leg until the knee is pointing up. Lower the leg back down, and repeat the same movement with the left leg to complete one rep. Do this exercise for 15-20 repetitions.
- To improve the cardiovascular aspect of your workout, lift your legs more quickly.
- Make sure your back is straight and your hands are tight, or you could injure your back from straining your back or from losing stability.
Tips
- Stretch the muscles after training.
- Consume protein and carbohydrates 15-30 minutes after doing muscle and/or cardiovascular exercise. When training your muscles, make sure you get 8-16 grams of protein for your body. This protein can be found in cheese, milk, or meat. If you're also doing intense cardiovascular exercise, get 15-30 grams of carbohydrates, which can be found in milk, whole grains, or fruit.
- When doing muscle building exercises, make sure you're also burning fat and calories by doing cardiovascular exercises to build lean muscle. Some of the exercises listed above do include cardiovascular exercises, but adding these exercises can help shape your overall body. Activities such as running, walking, jogging, and swimming will increase your heart rate and burn calories and reduce body fat. Add cardiovascular exercise to your workout routine every week to get the perfect result.
- Don't practice every day. You won't get the muscles you want if you train every day because the muscles don't have enough time to recover. Give the interval a day for the muscles to recover before continuing to exercise the next day. You can use this rest time to do cardiovascular exercises.
