First of all, you need to realize that it is not in the blink of an eye that we can have those hard legs and butt. It takes a lot of determination and willpower. After being aware of this, let's go to the exercises.
The following is a series of leg and butt exercises that should be done at least twice a week. As the exercises get easier, intensify by shortening the intervals between sets and exercises.
Exercise 1
The first exercise will be to 'step forward' so that the knee forms a 90 ° angle to the leg. The detail of not allowing the knee to exceed the tiptoe line should be followed in this exercise.
Return to the starting position and do the same movement with the other leg. The knee of the back leg should be slightly bent and directed towards the floor. Practice 2 to 3 sets of 16 to 24 repetitions (in total). Intervals between 45 seconds to 1 minute between sets.
Exercise 2
Standing with your feet parallel to shoulder width, bend your knees as if you were sitting to an approximate angle of 90 °. This movement should be performed so that the knees do not exceed the tiptoe line. The most worked muscles in this exercise are the quadriceps and the buttocks. Perform 2 to 3 sets of 12 to 20 repetitions. Intervals between 45 seconds to 1 minute between sets.
Exercise 3
Similar to the previous exercise, but with the step being performed sideways. Do not allow the knee to project to an imaginary line in front of the feet. Return to the starting position and do the exercise with the other leg. Works the quadriceps, adductors and buttocks. Perform 2 to 3 sets of 16 to 24 repetitions (in total). Intervals between 45 seconds to 1 minute between sets.
Exercise 4
Standing in front of an obstacle, such as a stair step, for example, place one foot fully on it, leaving the knee at an angle between 90 ° and 100 °. Perform the upward movement on the obstacle, bringing the opposite knee up to hip level. Slowly return to starting position and rise again. Perform 2 to 3 sets of 12 to 20 repetitions on each leg at intervals of 45 seconds to 1 minute.
5-Minute Butt-Firming Workout (April 2024)
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