Lifestyle: 5 Super Effective Sexy Thigh and Butt Exercises

Guest blog: by Esin PT

So let’s train your legs and butt!

You know how you want your thighs and butt to look, but you’re unsure exactly what exercises to perform.  The following 5 exercises will help you sculpt and accentuate a beautiful pair of legs, along with a butt shaped like a half moon (that cute booty you’ve always dreamed of can be yours).  These moves are by no means easy, so embrace the challenge.

It’s all about technique…

Focus your mind on executing each movement using proper technique.  If doing so makes you unable to perform as many reps throughout the time period, that’s fine.  Think quality over quantity.  As you become stronger, your performance will naturally improve.

Your home is your gym…

Since nothing but your body weight is required to perform these exercises, making use of your home as your gym is a great option.

Please note: Make sure you ALWAYS warm up and cool down before and after this workout.

Let’s go…

1. Split Squat

  • Place one foot in front of the other.
  • Be sure to keep hip width distance between your feet for balance.
  • Link your hands behind your head, and keep your elbows back at all times.
  • Bend your rear knee and direct it towards the floor. Do not force your front knee to go forward.
  • Explosively return to the start position and repeat.

Complete as many reps as you can in 1 min. Switch legs and repeat protocol.  Recover for 30 seconds before moving onto exercise 2.

2. Single Leg Glute Extension

  • Place hands directly underneath shoulders, and knees underneath hips.
  • Raise leg up to 90 degrees (knee in-line with hip, ankle in-line with knee).
  • Elevate leg upwards and return to start position (note: range of elevation may be small but the impact will be big!).

Complete as many reps as you can in 1 min. Switch legs and repeat protocol.  Recover for 30 seconds before moving onto exercise 3.

3. Prisoner Squats

  • Stand with your feet shoulder-width apart and tighten your butt.
  • Link your hands behind your head, and keep your elbows back at all times.
  • Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Maintain an upright torso with your core braced throughout the movement.
  • Explosively return back to the start position and repeat.

More…

Complete as many reps as you can in 1 min. Recover for 30 seconds before moving onto exercise 4.

4. Single Leg Hip Flexion/Deadlift

  • Lift leg up to 90 degrees (knee in-line with hip, ankle in-line with knee).
  • Extend leg backwards to full extension (be sure to squeeze your butt at this point).
  • Return to start position and repeat without placing your foot on the floor.

Complete as many reps as you can in 1 min. Switch legs and repeat protocol.  Recover for 30 seconds before moving onto exercise 5.

5. Single Leg Hip Extension

  • Assume the start position with your core braced.
  • Raise your hips while simultaneously contracting your butt.
  • Knee and hip of the support leg, along with your torso should be in line at the end position.
  • Return to start position and repeat.

Complete as many reps as you can in 1 min. Switch legs and repeat protocol.  TOTAL CIRCUIT complete. Recover for 90 seconds before moving onto exercise 1.

Complete 3 TOTAL CIRCUITS

To view video demonstrations of all 5 exercises simply: click here

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Always consult your physician before beginning any exercise. The general information displayed here is not intended to substitute for or replace your healthcare professional. If you think you may have a medical emergency or experience any pain, call your doctor immediately. We make no representations or warranties concerning any usage of the information offered here and will not be liable for any direct, indirect, consequential, special, exemplary or other losses or damages that may result. Reliance on any information appearing on this site or from me is strictly at your own risk.

Want to look your best this summer? You might like: The Top 6 Most Wearable Fashion Trends for Spring/Summer 2013 Looking for love this summer? You might like: How to Get a Man to Commit to You

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Comments

  1. Karungi gloria says:

    Very interesting i like

  2. Yep these exercises are awesome! I’ve been doing them for the past 2 weeks and my butt is becoming more firm…in heaven!

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