The Ultimate Guide to Sculpting Your Legs And Butt
Having a well-formed behind and sexy legs is something to be desired. Make that dream a reality with these three leg and butt toning moves.
It is important to change up your workouts, varying the reps, load, tempo and exercise selection to . If you keep repeating the same workouts your body will adapt to those specific demands and will no longer produce the desired changes. Once you have a set routine, spice things up and add this to the mix.
Everyone gets bored with the same old routine. The brain gets bored if it knows the same set of exercises are coming at the same old weight and reps. Switch things up and get creative with your workouts. Here’s a “plan B” leg workout to shock your body into giving you results.
This is a progression of the basic squat and is only to be performed if you are able to control your body weight for 15 squats with excellent form.
With your feet shoulder width apart, toes pointing straight ahead, squat down so your thighs are about parallel to the floor. Generating momentum with your arms, explode up and jump as high as you can off the floor. Be sure to fully extend your knees and hips and point the toes to involve your calves for maximum acceleration. Take care to “land softly.” Use the strength of your legs to land quietly and absorb the impact with your muscles rather than your joints. This is a great exercise for adding speed and quickness and will get your heart rate to soar. Perform 10-12 jumps. Rest 30-60 seconds. Repeat twice for total of 3 sets.
Single-Leg Step Down
Stand with one foot placed firmly on a step. Balance so the other leg is dangling off the step. Gently lower your body using the hip, knee, and ankle of the leg on the step. This can be very challenging at first. I recommend starting with a low step to make sure you are able to control and balance for the entire range of motion. Pause when your foot hits the floor but do not put your weight on your foot that has reached the floor. Keep the weight on your leg on the step, then lift your body weight off the floor to the starting position. Try to stay balanced on the one leg for the entire range of motion. Control is key. This exercise places the emphasis on the eccentric phase of the movement (the way down, or, lengthening of the muscles). This is important for you runners. Step downs are great for helping to absorb the impact of your foot hitting the pavement. Perform 10-12 reps on each leg. Repeat twice for total of 3 sets.
Stability Ball Leg Curl
Lying on your back, hold a stability ball under the legs at mid-calf. With knees fully extended, extend the hips skyward off the floor until the ankles, hips, and shoulders form a straight line in the same plane. Flex the knees and roll the ball toward your butt. Keep driving the hips (extending the hips) as you curl the ball underneath. Pause, hold the ball under your butt with the soles of your feet. Reverse the movement. (be sure the hips are elevated with knees extended before lowering the butt to the floor.) Works hamstrings, glutes, lower back. Perform 10 reps for 2-3 sets.
Dale Dymokoski is a leading fitness expert and celebrity trainer. Be sure to check out Dale Dymkoski's blog, Changing Bodies,where you can find tons more fitness and nutrition tips!