There are many different reasons why we might consider working out at home. Not only can it help us to slim down and burn some extra calories, it gives us extra energy and makes us feel great. Sooner or later, you will also get around to an amazing reason to workout at home, and that is to tone the legs and the butt.
The lower part of our body contains the strongest and largest muscles in the human body. Unfortunately, it is also an area of the body that is often overlooked when it comes to exercise. Many of us have simply given in to having thunder thighs and a badonka butt, but that isn’t necessary. In fact, you only need to work out for 15 minutes per day and you can have an amazing lower half.
These exercises can be done at home and they are easy to do. As you build strength and stamina, you can work in more exercise if you like. Even if you only do the basics, however, you will find that your lower region is improving, week after week.
1. Basic Squats
This is the classic move
2. Squats with Kickbacks
The side leg raise works the buttocks.
3. Sumo Squats
To strengthen the thighs and buttocks
4. Sumo Squats with Arm Reaches
Throw in a little cardio
5. Squats to Train Abdominal Oblique Muscles
A trim waistline really helps
6. Jump Squats
Get some upper body exercise in there
7. Narrow Squats with Feet Together
Warming up for the pistol squats
8. Pistol Squats
Use support when you first start
9. Curtsy Squats
Works multiple muscles at the same time
10. Split Squats
Great for the calf muscles and the buttocks
11. Side Step Squats
Working the buttocks even more
12. Pop Squats
A great way to wrap things up.
Here is a training program for a week:
1. Basic squats – 10 reps.
Squats with kickbacks – 5 reps on each leg.
Repeat the whole circuit of exercises.
2. Sumo squats – 10 reps.
Sumo squats with arm reaches – 10 reps.
Repeat the whole circuit of exercises.
3. Squats to train oblique abdominal muscles – 5 reps on each
leg.
Jump squats – 10 reps.
Repeat the whole circuit of exercises.
4. Narrow squats with feet together – 10 reps.
Pistol squats – 5 reps on each leg.
Repeat the whole circuit of exercises.
5. Curtsy squats – 5 reps on each leg.
Split squats – 5 reps on each leg.
Repeat the whole circuit of exercises.
6. Side step squats – 5 reps on each leg.
Pop squats – 10 reps.
Repeat the whole circuit of exercises.
7. Sumo squats – 10 reps.
Squats to train oblique abdominal muscles – 5 reps on each leg.
Repeat the whole circuit of exercises.
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