Here are 10 effective exercises for bigger butt and sexy legs arranged to make you hot and sexy with flat abs, stomach, bigger butt, toned thighs and sexy legs.
To do this at home, all you need is a resistance band to isolate and target the major muscles in your butt. This equipment is inexpensive and convenient and allows you to work on strength without using weights.
These moves not only tone your butt, but also your legs and improve your overall strength.
We start the workout with jumps to warm up the muscles. Wrap the band around your ankles and get into a half squat position with your body slightly tilted. Make sure you land on your heels, not your toes. Repeat 20 times
#2 Side Steps
From the same starting position, move sideways with side steps. Perform 30 repetition
#3 Leg Raise Back
Stand straight with hands in front of chest. Pull your leg back and squeeze your buttocks. Don’t bend your knee. Return leg to starting position. Perform 15 repetitions for each leg.
#4 Half Squat Walk
Place feet shoulder-width apart with elastic around ankles. Bend your knees slightly and lean your body down slightly, keeping your back straight. Take 20 steps back & 20 steps forward
#5 Squats + Side Swings
Place band above knees. Place feet shoulder-width apart and hold hands at chest level. Bend knees, push pelvis back and sit down. Stand upright and move right leg to side. Make sure your back is straight and your body isn’t leaning forward. Squat down and switch legs. Repeat 15 times for each side
#6 Knee extension lying on the side
Put the strap over your knees. Lie on your side, bend your legs and lift your shins off the floor, put your hand under your head. Raise hips without opening stop. Do 12 repetitions on each side.
#7 Glute Bridge Knee Raise
Lie on your back with the band just above your knees. Place feet together and lift pelvis. Hold body in this position. Spread your knees to the sides and bring them back. Do not lower yourself to the mat during the exercise, hold the bridge by squeezing your buttocks. Perform 20 repetitions.
#8 Side Hip Abduction
Get on all fours, palms straight under your shoulders, back straight. From this position, move your thigh to the side so that it is parallel to the floor. Return to starting position, but do not lower leg to floor. Perform 15 repetitions for each leg.
#9 Glute Bridge + Leg Extension
Lie on the mat with your arms next to your body and your knees bent. As you exhale, lift your pelvis, contracting your buttocks and abs. Without lowering your hips, straighten your right leg and return it to the floor. Raise your hips again. Then extend your left leg until it is straight. Repeat for 10 repetitions on each side.
#10 Donkey Kick
Get down on all fours and straighten your back. Make sure your shoulders are above the palms of your hands, not forward or backward. Hook the rubber band around your right foot and lift your leg up, keeping your buttocks tensed. Do not lower your leg all the way to the floor. Do 15 times and then switch legs.
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