The butt and legs are the two zones that women’s training programs are oriented at. It is connected to the type of female that gains weight. You know they say that every time you eat that extra cookie, it goes directly to your hips. It’s hilarious but it’s also true! Today we have created a list of exercises that will help you to get rid of the fat layer on your butt and legs. This set of exercises is quite challenging but we know that there is nothing to stop you on the way to your goal. Since these exercises are not demanding in terms of spacing you can do them on a daily bases. Don’t forget to stretch your muscles after training to avoid pain.
1. Jump Squats
– Stand with your feet shoulder-width apart.
– Start by doing a regular squat, then engage your core and jump up explosively.
– When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
2. Frog Hops
– Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
– Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.
3. Knee Push-Ups
– Start in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body.
– Keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up’s benefits.
4. Glute Kickback
– Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
– As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
– Go back to the initial position as you inhale and now repeat with the left leg.
– Begin in a squat position with hands on the floor in front of you.
– Kick your feet back to a pushup position.
– Immediately return your feet to the squat position.
– Leap up as high as possible from the squat position.
6. Up-Down Plank
– Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
– Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
7. Swimming Pilates
– Lie on your stomach with the legs straight and together.
– Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead.
– Pull your abs in so that you lift your belly button up away from the floor. – Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine.
8. Backside-Boosting Lunge
– Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
– Make sure your front knee is aligned with your front ankle.
– Return to standing, and switch sides to complete one rep.