It can be very overwhelming for some people to enter a gym, let alone, figure out how to work all of the machines and equipment they have. Exercising outdoors or in the comfort of your own home can be more enjoyable for some, but it can often be difficult to find workouts to do, especially if you are just starting out. Here is a basic but VERY EFFECTIVE legs and butt workout for beginners. For others who may be slightly more advanced, you can do these moves too, just add weights or more reps to intensify the workout.
These moves are tried and true and are perfect for building & toning your muscles, giving your legs and butt great shape!
This routine will:
- Define your calves
- Lift and round your butt
- Tone the front & back of your thighs
Remember that cardiovascular exercise is just as important as strength/resistance training, especially if you are looking to lose extra fat. Shedding those layers of fat will make your newly toned muscles more visible! So be sure to include some cardio with your workouts.
- Move 1) 100 Squats
- Move 2) 100 Stationary lunges per leg
- Move 3) 100 Plié Squats
- Move 4) 100 Minute Wall Squat
- Move 5) 100 Reverse Pelvic Thrust
- Move 6) 100 Calf Raises
**Each individual move can be done in 1 set of 100 reps, or broken up into multiple sets where the reps all total 100. (Example: 100 jumping jacks or 4 sets of 25 jumping jacks, with a small break in between each set)**
**Rest 1-2 minutes between sets**
Targets – Butt, Thighs
Stand with heels shoulder width apart and toes pointing slightly outward. Begin to sit backwards like you are trying to avoid touching a dirty toilet (yea, I said it!) Extend your arms out in front of you as you do this. Keep your back flat The move should be exaggerated and your knees should NOT extend past your toes. If you’re a beginner you probably wont be able to do all 100 at once, so try 4 sets of 25 or 3 sets of 33, plus 1 for good luck 😉 . Push yourself, but not to the point where you will cause injury.
2) Stationary Lunges:
Targets – Butt, Thighs
Stand with feet shoulder width apart. Take one step forward. Keeping your feet planted in position, bend your front leg and lower your body as low as you can then stand back up, straightening both legs without moving feet. Repeat! After 100, switch legs. Again, feel free to do 4 sets of 25, or 2 sets of 50, etc. **Be sure your knees do NOT pass your toes**
3) Plié Squats
Targets – Butt, Inner Thighs
Stand with feet wider than shoulder width apart, and squat as if you were doing a plié in ballet class, only be sure to go all the way down, sinking as low as you can. (Your knees should NOT pass your toes.) Repeat.
4) Wall Squat:
Targets – Thighs (also abdominals & back)
With your back against a wall, lower yourself so you are essentially in a squatting position. Your back should be flat against the wall and your legs should form a 90 degree angle. Again, your knees should NOT extend past your toes. Hold this position for a total of 100 minutes (aka 1 minute and 40 seconds), however you’ll need to break this up into sets. Try 5 sets of 20 seconds each, to start. Don’t forget to rest in between each set!
5) Reverse Pelvic Thrust:
Targets – Butt, Thighs
Lay with your back on the floor, keeping your feet planted, bend your knees so your legs form a 90 degree angle. Place your arms by your sides. Curl up your feet so only your heels are touching the floor, now lift your butt off of the floor an push your pelvis up as if you wanted to touch the ceiling, then lower it back down, BUT don’t let your butt touch the ground. Repeat this move, really pushing your pelvis to the sky and squeezing your butt as you do this.
6) Calf Raises:
Targets – Calves (aka hamstring)
Standing upright, lift your heels off of the floor and onto the balls of your feet, lower yourself back down but do not let your heels touch the floor. Repeat this move 100 times, break into sets if you need. You can also stand on a stair step or another raised surface of some sort, where your heels hang off the edge. The move is performed the same way, only the move is intensified.
Repeat this entire circuit (ALL 6 moves) once more! 🙂
Listen to your body and don’t strain yourself! The LAST thing you want to do is injure yourself! If you can’t complete a move, gradually build up your strength until you can complete it fully!
There you have it! A beginner’s workout, great for getting toned and sexy legs and butt! Again, pair this routine with cardio and a clean & healthy diet and you will see results in no time!
Don’t forget that for a more advanced spin on these movies, you can add weights, do more reps, or hold your position in the middle of a move to intensify your workout! Be sure you are challenging yourself and once you begin to feel like a workout has become easy, it means that it you have gotten used to your routine and either need to add more resistance (ie: weight) or switch up the move entirely!
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