For You Girls Out There TONING YOUR BUTT!!!
“How do I get rid of my leg fat?”
“How do I make my butt look bigger?”
“How do I make my butt look smaller?!”
I’m going to show you a couple of exercises to do to tone down your butt and legs!!
SQUATS!! Heard of them before? They’re really good for you!! Most girls that I see at the gym are the girls that run for an hour on a treadmill and then head on over to do abdominal for 20 minutes and then leave… This is not how you should do it!! IT DOESN’T HELP YOU AT ALL!! Legs are shoulder width apart, chest out, butt out, and back straight!!!
Bulgarian Squats!!! Or some call it “Single-Leg squats” Its amazing for your hamstrings, glutes(butt), and for your quads!! Put your rear leg far out on a bench, bend your front knee down until your back knee is almost to the ground, then come back up!
Sumo Deadlifts!!! AMAZING for your hamstrings!! You will feel the burn!!! It’s the same as deadlifts, except your knees and legs are farther out. The position of your feet varies between each individuals, your feet should be spreaded out, one hand over and another under the bar(hands should be in the middle), lift the bar up and lock out your hips!
Weighted Lunges!!! Its going to hit your quads HARD!!! Start by holding dumbbells by your side, then step one foot out in front of the other, bend your front knee until its parallel to the ground, then come back up!!
SAMPLE TONING WORKOUT!!!
Squats 4 sets by 10 repetitions
SUPER SET(Do these two exercises back to back with no rest) WITH
Box Jump 10 repetitions
Bulgarian Squats 4 sets by 10 repetitions (10 repetitions for each leg)
Sumo Deadlifts 4 sets by 10 repetitions
SUPER SET WITH
Weighted Lunges 4 sets by 10 repetitions(10 reps per leg)
after that, you can do a 30 minute cool down on a treadmill!!
Thanks for reading!!
-Kevin V.
