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Last Updated on April 2, 2020

8 Leg And Butt Workouts To Reshape Your Lower Body

8 Leg And Butt Workouts To Reshape Your Lower Body

Having strong muscles in the butt and legs is essential for your overall health and ability to exercise efficiently. Unless we have active jobs, the threat of sitting down for hours at a time has a huge detrimental effect on these areas; muscles slack and become less defined if not used properly, circulation is dramatically reduced and so blood isn’t able to reach muscles as well as it should, cellulite can form and tone is decreased.

Working out your butt and leg muscles will not only shape and tone them, but will help towards efficiency in other exercises such as running, cycling and swimming. Here you will be taken through 8 leg and butt workouts that will help towards getting the shape and tone that you want.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

1. Squats

This is an absolute essential exercise if you want to target your legs and butt. It works the thighs, butt and hips as well as pulling through your core and lower back muscles. If you want a sculptured backside then squats are your best friend.

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Air-Squats
    image via rockwallrectech.com
    1. Start with feet hip-width apart, keeping your back straight with shoulders pulled back, straighten your arms out in front of you.
    2. Slowly bend your knees and push your butt out and down as though you’re about to sit down on a chair.
    3. Lower yourself so that your thighs are parallel to the floor, your knees are positioned slightly over your ankles and your head and shoulders aligned over your knees.
    4. Using your leg and butt muscles, slowly push up keeping your weight evenly distributed throughout and come back to standing position.
    5. Beginner: start off with a repetition of 3 sets of 10 squats and increase the amount of squats in each set by 1 squat each day.
    6. Advanced: To make this move more difficult, add handheld weights, keeping them at your side throughout the exercise. Increase weights for more intensity.

    2. Lunges

    Leg and butt workouts are not complete without lunges as they help work the muscles in both areas.

    alternating-lunge
      image via mystrengthtraining.com
      1. Start with legs shoulder-width apart and hands resting on your hips.
      2. Extend your right leg out in front of you and lower your hips toward the floor until both knees are at 90-degree angles. Make sure your front knee does not extend over your whole foot and keep your body straight pulling through your core.
      3. Push up on your extended front leg to return to your your original position. Repeat this with the left leg.
      4. Beginner: Repeat 10 lunges on each leg, increasing by 1 for each separate workout.
      5. Advanced: To make this more challenging hold weights in both hands or wear a heavy backpack. Alternatively, try side lunges that add a bit more of a challenge.

      3. Bridges

      Bridges really work your butt muscles and are good for both shaping and toning.

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      Bridge-Exercise
        image via fitndiets.com
        1. Lie on your back with your knees bent, feet flat on the floor and hip-width apart.
        2. Keeping your arms relaxed on each side, lift your glutes off the floor pushing through your heels.
        3. Hold and squeeze your glute muscles in this position and then slowly lower your butt back down to the floor.
        4. Beginner: Try 10 reps, 3 times increasing slowly with each workout.
        5. Advanced: To make this move more difficult, add a stable weight to your stomach area or try a Unilateral Bridge by raising one knee to your chest or extend it all the way out, then start lifting your glutes off the floor as with a basic bridge.

        4. Plank

        Planks are ultimately great for your core but they also engage your glutes and leg muscles if done correctly. This is a great exercise as you can adjust the challenge by adding seconds to each plank.

        Planks
          image via womenshealthmag.com
          1. Lie on your front and gently raise your body onto your elbows, making sure elbows are shoulder-width apart.
          2. Slowly raise yourself onto your tip toes and hold.
          3. Beginner: Try holding a plank for as long as possible. Aim for 30 seconds to a minute and increase this over each workout.
          4. Advanced: Once you’ve mastered a basic plank, try a Knee Pull Plank which will work your legs and butt more. This involves pulling one knee in towards your stomach and extending it back.

          5. Deadlifts

          Deadlifts are amazing for targeting hamstrings, glutes and lower back. It’s really important that you maintain good form while performing deadlifts so try and do them in front of a mirror so that you can make sure you are doing them correctly.

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          c3358a7f_deadlift-main.xxxlarge_2x
            image via popsugar.com
            1. Stand holding a dumbbell in each hand with arms shoulder-width apart, hanging straight down and making sure feet are shoulder-width apart with knees slightly bent.
            2. Squeeze your shoulder blades together in back and keep your chest high. It is very important to keep your upper body in this position throughout the entire exercise.
            3. Slowly bend forward from the hips, pushing your butt back, keeping your shoulder blades retracted, and chin tucked in.
            4. Lower the dumbbells down your legs and bend down as far as you can until you feel a stretch in your hamstrings.
            5. Hold for a second and then squeeze your glutes and return to starting position.
            6. Make sure you do this exercise slowly and keep your back and posture straight.
            7. Beginner: Repeat 10 times in a set of 3.
            8. Advanced: Increase your weights to make this more difficult and challenging.

            6. Hamstring Curls

            These are really great for your legs and will strengthen your hamstrings.

            leg-exercises-tb-hamstring-curl-dumbbell-3
              image via howstuffworks.com
              1. Lie on the floor face down with your arms linked in front of you.
              2. Place a weight in between your feet and grip tightly.
              3. Slowly lift both legs up at the knee until they are at a 90 degree angle from the floor.
              4. Slowly lower your legs back down again, aiming to keep the feet off the floor at all times.
              5. Beginner: Repeat 10 times in a set of 3.
              6. Advanced: Increase the weight to add more challenge.

              7. Calf Raises

              This move is specific in toning and strengthening your legs to give you shaped and defined leg muscles.

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              Calf-Raises
                image via top.me
                1. Stand with your feet shoulder-width apart.
                2. Slowly balance onto your toes and lift up your heels as far as you can.
                3. Make sure you push evenly your entire foot; don’t allow the weight to push over to your big toe or to the outside of your foot. Keep the push central.
                4. Slowly lower your heel to the ground.
                5. Beginner: Repeat 10 times for 3 sets. You can hold weights in your hand to add further intensity.
                6. Advanced: Try sumo squat calf raises for an extra challenge.

                8. Wall Sits

                These are fantastic for your glutes, calves and thighs and will test your endurance.

                Wall-Sit
                  image via popsugar.com
                  1. With your back straight against the wall, stand with your feet slightly apart and a small distance away from the wall.
                  2. Slowly bend your knees so that your thighs are at a 90 degree angle from the floor.
                  3. Hold for 30 seconds to a minute (or as long as you can)
                  4. Slowly use your leg muscles to bring yourself up to a standing position.
                  5. Beginner: Start with 30 seconds to 1 minute increasing the time by a few seconds each day.
                  6. Advanced: Try a one-legged wall squat by extending one leg out in front of you. This will work the butt and leg muscles more intensely. Change legs once your primary leg cannot sustain the 90 degree angle any longer.

                  Tips for Leg and Butt Workouts

                  • Remember when doing toning exercises, the key is to do the movements slowly and focus on squeezing the muscles as much as possible. It’s also important to remember that quality is better than quantity. It’s much more effective to increase intensity with each exercise than just doing more of the same exercise at the same level of intensity. This way the muscle is being challenged and will tone up much more quickly.
                  • Write down a schedule of your workouts as this will help you to keep motivation. Start with a weekly or monthly timetable of each daily workout you do. Make sure you show exactly how many reps you will do for each exercise and show a progression throughout the week or month by adding weights and intensity.
                  • Wear sensible, stable shoes that support your feet well to avoid injuries to your ankles.
                  • Be aware of your limits – don’t try using heavy weights straight away. Start small and work your way up as this will make the workouts a lot more beneficial and will avoid injuries.
                  • Always drink plenty of water when doing workouts as you can get easily dehydrated.
                  • Talk with your doctor if you suffer from back pain or are pregnant as these exercises may not be suitable.
                  • Remember to eat a healthy diet as eating foods high in saturated fats and sugar will only counteract the good work you’re putting in!

                  Featured photo credit: unsplash.com via pexels.com

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                  Samantha Aloysius

                  Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                  Last Updated on November 18, 2020

                  50 Habits of Highly Successful People You Should Learn

                  50 Habits of Highly Successful People You Should Learn

                  If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                  That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                  Here’re 50 habits of successful people you should learn:

                  1. Believe It to See It

                  Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                  2. See Problems as a Wonderful Gift

                  While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                  3. Keep Looking for Solutions

                  Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                  4. Remember It’s All About the Journey

                  Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                  5. Feel the Fear and Do It Anyway

                  There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                  6. Always Ask Productive Questions

                  It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                  7. Understand the Best Waste of Energy Is Complaining

                  Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                  8. Don’t Play the Blame Game

                  Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                  9. Maximize Your Strengths

                  Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                  10. Be in It to Win It

                  Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                  11. Know That Success Attracts Success

                  People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                  12. Actually Choose to Be Successful

                  Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                  13. Visualize, Visualize, Visualize!

                  You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                  14. Be a One-Off Original

                  Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                  15. The Perfect Time to Act Is Now

                  Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                  16. Keep Learning, Keep Growing

                  Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                  17. Always Look on the Bright Side of Life

                  Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                  18. Having a Bad Day? Do It Anyway!

                  We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                  19. Sometimes Risky Business Is Needed

                  Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                  20. Accept Challenge All the Time

                  Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                  21. Make Your Own Luck

                  In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                  22. Ignite Your Initiative

                  While many people are reactive, successful people are proactive – taking action before they have to.

                  23. Be the Master of Your Emotions

                  Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                  24. Champion in Communication

                  Consciously working on effective communication skills gets anyone closer to success.

                  25. Plan Your Life Strategically

                  Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                  26. Become Exceptional at What You Do

                  To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                  27. Choose to Live Outside of Your Comfort Zone

                  While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                  28. Live by Core Values

                  Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                  29. Realize Money Isn’t Everything

                  Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                  30. Don’t Get Carried Away

                  Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                  31. Self-Worth Is Not Tied to Success

                  Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                  32. Kindness Breeds Kindness (And Success)

                  Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                  33. More Humility, Less Arrogance

                  Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                  34. Change Opens New Doors

                  People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                  35. Success Requires a Healthy Body

                  It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                  36. Laziness Just Doesn’t Exist

                  Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                  37. Resilience by the Bucket Load

                  When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                  38. Feedback Is Just Another Chance to Improve

                  How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                  39. Your Vibe Attracts Your Tribe

                  If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                  40. Can’t Control It? Forget It

                  Successful people don’t invest time or emotional energy into things which they have no control of.

                  41. Swim Against the Tide

                  Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                  42. Alone Time Is Valuable Time

                  More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                  43. Self-Standard Is Higher Than Most

                  Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                  44. Failure Isn’t Rationalized

                  While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                  45. Down Time Is an Important Part of a Routine

                  Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                  46. Career Isn’t Who You Are, It’s What You Do

                  Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                  47. Be Interested in Only the Path of Resistance

                  While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                  48. Follow Through

                  Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                  49. Invest in All Your Dimensions

                  We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                  50. Put Your Money Where Your Mouth Is

                  To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                  So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                  Bonus: 5 Bad Habits To Quit

                  More About Success

                  Featured photo credit: Juan Jose via unsplash.com

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