Advertising
Advertising

Last Updated on January 21, 2021

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.

Advertising

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.

      Advertising

      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.

          Advertising

          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.

              Advertising

              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

                  More by this author

                  Samantha Aloysius

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

                  10 Best Kombucha Brands To Improve Gut Health best probiotics for women 10 Best Probiotics for Women for Urinary and Digestive Support 29 Exercises You Can Do At (Or Near) Your Desk 10 Quick Easy Workouts To Lose Arm Fat At Home 8 Core Workouts You Can Easily Do At Home

                  Trending in Exercise & Training

                  1 15 Static Stretches to Totally Enhance Your Workout Routine 2 10 Ways to Quickly Boost Your Workout Motivation 3 15 Important Benefits of Stretching Before, After, and During a Workout 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 5-Day Workout Routine for Women to Get Strong and Toned

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on April 19, 2021

                  15 Static Stretches to Totally Enhance Your Workout Routine

                  15 Static Stretches to Totally Enhance Your Workout Routine

                  Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

                  Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

                  For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

                  Benefits of Static Stretches

                  Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

                  Improved Flexibility

                  If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

                  Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1]

                  Although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

                  Prevent Injuries

                  If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches pre- and post-workout greatly helps with injury prevention.[4]

                  Think of it this way:

                  When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

                  Increased Blood Flow to the Joints

                  Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

                  For static stretching, though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

                  Advertising

                  However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

                  Improvement in Recovery

                  If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

                  Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

                  Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

                  Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

                  Other reasons why you really should incorporate stretching into your workout include:

                  • Improved relaxation
                  • Increased movement efficiency
                  • Reduction in the risk of lower back pain
                  • Reduction in muscle tension
                  • Improvement in neuromuscular coordination
                  • Improvement in balance and postural awareness
                  • Relief from cramping

                  15 Static Stretches to Enhance Your Workouts

                  Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

                  1. Neck Stretch

                    While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

                    Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

                    2. Chest Stretch

                      Stand upright, with your fingers interlocked behind your back, near your buttocks. While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest. Hold for about 20-30 seconds before releasing.

                      Advertising

                      3. Cross-Body Shoulder Stretch

                      Shoulder Cross-Arm Stretch « CASS FITNESS

                        Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

                        4. Triceps Static Stretch

                          Lift your arms overhead, with both arms slightly behind your head and bent at the elbow. Use your right hand to pull your left elbow until you feel a stretch in your triceps. Hold for about 30 seconds, and repeat for the other arm.

                          Many know this stretch from gym class, but it really is one of the best static stretches for the arms.

                          5. Biceps Stretch

                          Arm Exercises | Seated Bent-Knee Biceps Stretch

                            Sit on the floor with your knees bent and feet flat on the floor. With your fingers pointing away from your body, place your two palms flat on the floor behind you. While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.

                            6. Wrist Stretch

                            11 Best Tennis Elbow Exercises For Pain Free Mobility [PDF]

                              While standing up straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling. Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch. Hold this position for about 30 seconds, and repeat for the opposite arm.

                              7. Side Stretch

                                Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

                                The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

                                Advertising

                                8. Abdominal Static Stretch

                                  Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

                                  9. Reclined Spinal Twist

                                  Supta Matsyendrasana - Supine Spinal Twist - Yogaasan
                                    Lie down, with your arms extended to the sides and placed on the floor. While keeping the right leg straight, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.

                                    Keep your shoulder blades flat on the ground, and you should feel the stretch around your back. Hold for about 30 seconds and repeat for the opposite side.

                                    10. Knees to Chest

                                    Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                                      Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

                                      11. Hip Flexor Static Stretch

                                      How to Do the Standing Lunge Stretch

                                        Stand upright in a standard lunge position, and place your two hands on your hips. Step out on your right foot into mini-lunge position, without your knee going beyond your right toe. Hold for about 30 seconds and repeat for the left side.

                                        12. Figure 4 Stretch

                                        How to Do a Figure 4 Stretch | Openfit

                                          Sit tall on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. Hold this position for about 30 seconds, and repeat with the other leg.

                                          13. Standing Quad Stretch

                                            Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall, or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks.

                                            Advertising

                                            Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps. Hold this position for about 30 seconds, and repeat for the other side. This is one of the best static stretches for the quads.

                                            14. Hamstring Stretch

                                              Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

                                              Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                                              15. Calf Stretch

                                                Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

                                                Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                                Bonus: Stretch With a Resistance Band

                                                Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                                When Should You Do Static Stretches?

                                                Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                                This is because static stretches have a cool-down effect on each muscle group and are more effective when done after the muscles are already warm.

                                                That doesn’t mean you must never ever perform static stretches before working out, but do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body prepare better for the work ahead.

                                                The Bottom Line

                                                Carving out the body of your dreams isn’t only about lifting weights and running. You need to keep your body “elastic” if you’re going to make the most of your training, and that’s the whole point of static stretches.

                                                Advertising

                                                Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                                More Tips on Stretching

                                                Featured photo credit: Alora Griffiths via unsplash.com

                                                Reference

                                                Read Next