Are you stuck in a workout routine that isn’t giving you the results you want? Firm thighs and tight butt are things that most people desire. Most people think “I’ll just do some long, slow cardio on the treadmill or elliptical trainer, a thirty minute circuit on weight machines or walk but those things are not really effective at firming your butt and thighs.Sure you might have a dynamo lower body workout but I guarantee if you do the following moves you will get to your goals faster! If you are a beginner you can use your body weight or if you are an experienced exerciser you can add free weights to make the moves more challenging.
1. The Squat - Starting with feet a little wider than hip width, maintain an upright back looking straight ahead. Bend your knees and lower your body into a squat position to the point where your thighs are parallel to the floor. Be careful not to let your knees go out over your feet and try to keep them inline with your ankles. Add hand weights to make this move more challenging.
2. The Lunge - There are many variations of the lunge. Starting with a basic body-weight lunge, step forward with one leg (or backward with one leg). the distance can vary but between 2 and 3 feet will work for most people. Lunge slowly into this position so that the extended front thigh is about parallel to the floor. then return to standing.
3. Hill Repeats - If you love to run then this one if for you. It’s a fantastic way to combine high intensity interval training with an effective butt and leg workout. Pick a hill or use a treadmill with an elevation setting. Aim for 45 - 90 seconds of running up hill then walk to recover for 2-3 minutes. Be sure to warm up before going all out. A good goal to build up to is 10-12 hill repeats of increasing difficulty.
Looking good and others noticing your ummmm...assets are not the only reasons to focus on butt (gluteal muscles) and thigh exercises. These two very large muscle groups are essential to the strength and stability of your hips, back and core. It is my experience that strong legs and butt muscles help keep people of all ages from having back and hip pain. And that my friend is definitely sassy!
