Womens Exercises: 3 Womens Exercises for Toning the Legs & Butt
Legs always seem to be one of those parts of the body that women are the most dissatisfied with. Whether it be the thighs, hips, or that uppermost region of the back part of the leg – the butt – it seems that the legs and derriere of women are always a work in progress. Here are 3 womens exercises for toning the legs and butt that get results and can be done in the comfort of your own home:
Squats are great bodyweight exercises. They isolate the major muscle groups of your upper legs and butt, as well as a variety of stabilizer muscles. The basic squat can be done by standing with your feet shoulder with apart, with back straight, head looking up (not down), hands behind head, and, keeping your weight centered over your legs with your heels on the ground, slowly bend at the knees until your upper legs and butt are parallel to the ground. Hold that position for a moment and then slowly return to your starting position.
Squats can be done in a variety of ways, including changing the distance between your feet, or doing them with your back against a wall. Changing your stance will target different parts your thigh (inner and outer). Doing them with your back against the wall helps with balance and form. These are great womens exercises for targeting the whole leg.
Lunges are also fantastic exercises for toning the legs. Start in a standing position with your feet just slightly apart. Keep your weight well-centered so you do not lose your balance. Take a long stride forward with either leg until the knee of your opposite leg barely touches the ground, hold position for just a moment, and shift your weight backwards, returning to your starting upright position. Then repeat with your opposite leg. This will really target your thighs (front and back) and your backside.
Butt Exercise. This one is pretty much self-explanatory. It targets the butt. Lie down with your back on the floor, and your arms by your side. Keep one leg extended and flat on the floor, while the other is bent with your heel planted on the floor (toes pointing up). Push your planted heel into the floor, lifting your hips and extended leg off the floor at the same time. So your back, butt, hips, and extended leg are all off the floor and you are balanced on your shoulders area (uppermost back) and your planted heel. Then slowly lower your butt, hips, and leg back down to the floor. Then alternate legs and repeat.
Several other womens exercises you can do to tone, firm, and shape your legs are walking, running, jumping rope, bike riding/spinning, and walking/running stairs or hills. Another great exercise for the entire leg and derriere is the step-up. You will need a sturdy bench, chair, or anything stable enough to step up onto and then down again with repetition. And then you do just that. Alternating legs, you step up onto the object, bringing both feet up, then you step down. You can do this slowly or quickly. You will “feel the burn” and your legs will get a dynamic workout, and it can really get your heart pumping.
If you do the 3 core womens exercises for toning legs and butts as outlined above, you will be well on your way to seeing some significant differences. Plus, they are all safe bodyweight exercises, that can be done without equipment and in the privacy of your own home. Now all you have to do is get started.
About the Author
For more information and ideas about women’s exercises and to grab your FREE copy of The Leg, Butt, Hip, and Thigh Enhancement e-Guide, just click on the link below. You will learn much more about bodyweight exercises, new techniques, tips, and how to maximize your results in a relatively short time – Women’s Exercises
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