If you want strong stems and a firm butt, you’ll have to work for it. Toned glutes and legs don’t come about by chance. However, with a set butt and leg workout, you can definitely tighten and increase the size of your hamstrings (behind your thighs), quadriceps (the front of your thighs) and glutes (butt). You'll end up with great looking legs, a firm butt and improved athletic performance. Perform three sets of each exercise at least three times per week to see real results.
Talk to your doctor before starting any new exercises in order to avoid injury.
If you feel pain while stretching, stop.
Warm up by walking or jogging for 10 minutes.
Stand up with your back facing a wall and your feet hip-width apart. Place a stability ball in between your back and the wall. Bend your knees and squat toward the floor. Hold for 3 seconds. Stand back up. Repeat 20 times to work your quads.
Lie on your right side on a mat. Place your right arm under your head. Put your left hand on the floor in front of you for balance. Bend your knees 45 degrees. Lift your left knee into the air as high as you can, keeping your heels together. Lower your knee back down. Repeat 15 times on each leg to work your butt and hamstrings.
Stand up with your legs hip-width apart. Hold a dumbbell in each hand with your arms down at your sides. Bend your knees slightly. Lean forward until your back is parallel with the floor, keeping your back flat and your arms straight. Stand back up. Repeat 10 times to work your butt and quads.
Stand with your legs in a wide V position. Put your arms out in front of you so that they are parallel with the floor. Bend your knees until they are bent just past 90 degrees. Stand back up. Repeat 20 times to work your butt and thighs.
Cool down by walking or jogging for 10 minutes.
Stretch your butt. Lie on a mat on your back. Bend your knees 90 degrees. Lift your left leg into the air so that your calf is parallel with the floor. Place your right foot just above your left knee. Grab onto the back of your left thigh and pull it toward you. Hold for 20 seconds. Repeat on the other leg.
Stretch your hamstrings. Sit on a mat on the floor with your legs stretched out in front of you. Open your legs into a V position. Reach toward your left toes with both hands. Hold for 20 seconds. Repeat, this time reaching toward the right toes.
Stretch your quads. Stand up with your hands on the back of a chair. Bend your left knee and bring your left foot toward your butt. Grab onto your left foot with your left hand. Hold for 20 seconds. Repeat on the other side.
Things You'll Need
- Talk to your doctor before starting any new exercises in order to avoid injury.
- If you feel pain while stretching, stop.
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.