BEST WORKOUT LEGS & GLUTES

Females understand how different everybody is. I, sadly, gain weight straight to my thighs and my butt. The butt may not sound like a bad place to gain weight, but in my industry, it is. Some of my girlfriends can’t lose weight in their arms, while that is a place I have never gained weight. What I’m trying to get at is: no two bodies are the same and there is no way to ensure that what works for one person, will work for another.

I have tried pretty much every workout from TRX, boxing, treadmill circuits, to ballet, pilates, and yoga. I have noticed that I bulk up quickly. I’m not sure if that is due to genetics, or if that is because of the sports I played when I was younger. For example, if I run too often, my thighs will get meaty and strong, as opposed to lean and thin. Pilates is the workout that makes me thin out the most. That being said, pilates isn’t an intense enough workout to rely on. You must mix cardio with something like pilates or yoga in order to get the results you wish to see.

I don’t always have a gym handy, especially when I travel for work. That is why I rely on simple workouts with resistance bands, jump ropes, or small weights. They are easy to pack in your suitcase, and can be done practically anywhere. I have relied on this series of exercises to keep my butt tight, and my thighs toned. If you do all of these exercises one time through, you will feel a burn! These are the workouts that work for my body, and hopefully, they will work for yours!

Donkey Kicks

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From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position. Perform 3 sets with 15 reps each.

Fire Hydrants

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Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side Perform 3 sets with 15 reps each.

Straight Leg Donkey Kicks

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Start on all fours on the floor, and keeping your core tight, lift one leg up behind you, crossing it slightly over the leg still on the floor, let your foot down and tap the ground, lift back up to starting position, and lower it to tap the ground again. Perform 3 sets with 15 reps each.

Donkey Kick Pulses

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From a high plank position with core tight and hips level, jump feet up and kick butt with heels don’t lower your leg down. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position. Perform 3 sets with 15 reps each.

Angle Leg Floor Taps

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Tip: I made up the name for this workout because I’m not sure what it is called, but it works. Go into a table-top position, and stick one leg out at an angle. Pick a corner of the room to point your toe at. From there, lift and lower, tapping the floor each time. Your range of motion should be 1 foot. This will tighten up your outer thigh, and the area below your glute.

Perform 3 sets with 15 reps each.

Squats

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Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes  Stay in squat position and go up and down. Move up and down 15 times, then return to starting position and relax. Repeat 30 seconds.

Knee Touch in Squat Position

Tip: These are going to kill. This takes care of the entire upper thigh and booty. Sit down in a low squatting position with your resistance band, and tap your knees in and out while staying low to the ground. Perform 3 sets with 15 reps each.

 

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