Let’s look at how training your legs can create a firmer butt as well as burn more calories while toning every part of your legs. Because the legs are made up of so many different muscles, they are more compliant to higher rep training. There are some exercises, which target a multitude of muscles in the legs so as doing these specific exercises, will create faster results.
Lunges – are an exercise of giant proportion. They may take a little while to learn the perfect form because this is an exercise which takes balance and you are moving laterally.
- First step forward with one foot, stepping about 18” dropping the back leg almost touching your knee to the floor; keep your back straight, shoulders back;
- Pushing back to the starting position with your leading leg,
- Now switch legs making sure not to let your knee go past your toes.
To create more time under tension do one leg the whole 12-20 reps without switching, once you have completed all reps with one leg switch and do the same amount of reps on the other leg. This will create lactic acid build up constituting a burning sensation. Follow for prescribed reps and sets.
Front Squats Holding a Dumbbell- This exercise really taxes your quadriceps, strengthens your core and makes breathing a real labor of love.
- Holding a dumbbell sideways, using both hands, hold it against your chest firmly with legs just a bit more than shoulder width apart
- Squat down into a deep parallel seated position, not letting your knees push forward over your toes
- Push from your heals and core back to a standing position
- Breath in deep as you squat down and breath out on the way up.
Follow for prescribed reps and sets.
Bench Step-ups with Dumbbells-
- Using a sturdy bench about 18” high, grasp moderate to light dumbbells in each hand and step firmly onto the bench with both feet
- the lead leg will step up and then step down and then you will switch to the other leg
This exercise works the gluteus maximus, hamstrings, as well as the quadriceps. Varying your speed, reps, and the weight of the dumbbells will add tension and intensity thus aiding in caloric expenditure. Follow for prescribed reps and sets.
To prevent injury, perform each exercise with just your body weight until proper form is perfected. Tightening your abdominal muscles during each set will create greater functional muscle stability as well as stronger abdominal muscles. Knees are susceptible to overuse, and injuries are common, so smooth movements should be performed and joints in the knees should be protected. No pressure should ever be felt in the lower lumbar region, proper form will dictate a strong back, firm butt, less body fat, and nice shapely legs!
