Alexx Silver-Fagan is a Nike trainer who claims that in order to get your legs and buttocks in a good shape you must squat. The exercises we’re going to present to you below will help you get the body you deserve and the best thing about them is that these exercises can be done at the comfort of your home and will take only 15 minutes of your time.
Below, we will present you with the best exercises which can help you tone your butt and legs.
- Basic squat
Keep your feet flat on the ground and start with a basic squat. All you need to do is make sure you stand tall and you have your feet in hip-distance apart. Your toes, knees and hips have to be facing forward and you can do this by bending your knees and protruding your butt backwards as if you were about to sit on a chair. Watch your knees and always make sure they are behind your toes and that you have your weight on your heels. Get up and repeat the routine.
- Kickback squats
With these squats, you’ll have your butt working. Your feet have to be positioned wider than your shoulders and make sure you transfer the weight on one leg as you stand up and kick back with the other leg. Then, return to the starting position and repeat on the other side.
- Sumo squat
The sumo squat will help you tighten your torso and butt. Position your feet in a wider stance and place the toes facing sideways. Lower yourself down by bending the knees and make sure you press the hips back and once your thighs are parallel to the floor, rise back and repeat the routine.
- Reaching sumo squat
This squat has some cardio feel to it. You need to get into the position for the regular sumo squat and then position yourself on your tiptoes and swing your arms around to reach for the sky. This squat will help you lift your torso and give you extra attention.
- Oblique squat
This squat does wonders for your hips. You need to position yourself in the same manner as for a regular squat but as you start doing it you need to go upwards and then squeeze and crunch with your leg. Switch legs simultaneously.
- Jump squat
The jump squat is the best exercise if you want to tighten your arms. Stand with your feet shoulder-width apart and start with a normal squat and then jump from your core. When you land, make sure you return your body into the initial squat position. Try to land as smoothly as possible-this will require a lot of control.
- Narrow squat
This squat is a warm up for the pistol squat. All you need to do is to stand with your feet together and put your hands out. Make sure you perform squats and you have your knees together and whenever you go down remember to be positioned at 90 degrees.
- Pistol squat
This exercise requires a lot of knee work and you have to be really careful about it and make sure you don’t squat to low. First, you need to have something to hold on to and stand with your arms in the front. With one leg extended straight forward as much as possible make sure you balance on the other one and in this position you need to squat down to 90 degrees. Always remember to have your back straight and then slowly come back to your initial position and repeat this routine several times with different legs.
- Curtsy squat
The curtsy squat includes many muscles. You start off with your feed shoulder-width apart and your hands on your hips. Cross your right leg behind your body and bend your left knee 90 degrees with your toes facing forward and then return to your starting position. Try to raise your right leg out as much as you can without moving your hips and make sure your left leg and knee are straight. Return to the starting position and start over again.
- Split squat
For this exercise you need to strengthen your calves, hips and butt and to place your hands on your hips. With your feet apart, place one foot forward and the other one behind and start squatting down by flexing the hip and knee of your front leg. Make sure your heel rises up and the rear leg bends slightly as if it’s about to touch the floor. Return back to the original position by extending the hip and knee of the front leg and continue with the opposite leg.
- Isometric squat with toe taps
This squat is also known under the name “booty burn” because your butt muscles will become really tight. You need to stand with your feet hip-width apart and have your arms on the side of your body. Start squatting by putting your arms in front of your chest and with your elbows bent on the sides. Stay in this position, extend your left leg out to the side and touch the floor with your toes. Return to your initial position and repeat this with your other leg.
- Pop squat
This exercise can help you rest the muscles after having a series of static positions. You’ll be able to remove the extra lactic acid and will focus on some cardio. You need to start with your feet hip-width apart. Position your hops back and down into a squat position. Jump straight up in the air and land back softly again in the squat position. Repeat the routine a few times.
Your training plan:
Day 1 (repeat twice)
- Basic squat 10 times
- Kickback squat-5 times for each leg
Day 2 (repeat twice)
- Sumo squat – 10 times
- Reaching sumo squat-10 times
Day 3 (repeat twice)
- Oblique squat-5 times for each leg
- Pop squat-10 times
Day 4 (repeat twice)
- Narrow squat-10 times
- Pistol squat-5 times for each leg
Day 5 (repeat twice)
- Curtsy squat-5 times for each leg
- Split squat-5 times for each leg
Day 6 (repeat twice)
- Isometric squat-5 times for each leg
- Pop squats-10 times
Day 7 (repeat twice)
- Sumo squat-10 times
Oblique squat-5 times for each leg