8 Exercises to Tighten Your Butt and Legs (One-Week Plan)

The best exercise you can preform to tighten your butt is the squat exercise, but if you want to even see better results and see them vert quickly than it would be good to add some other exercises as well, in order to tighten those muscles from every possible angle.

That is why in this article we would like to show you the top 8 exercises to tighten your butt and legs, and you should do from 15 to 20 reps from each exercise, and 3 or 4 sets, depending on your endurance. These exercises will strengthen your butt and every other muscle in that area.

Split Squat

Get a chair and stand about 2 feet in front of it, or you can go for a bench if you are in the park. Put one leg back on the chair or the bench while you stand on the other one, then lower yourself down in a lunge body position. Then stand up by straightening that leg, and stand tall again. Do 15 to 20 reps, then switch legs and do the same with the other one as well.

Side Lunge

Grab dumbbells in your hands and stand tall with your feet together. Then with one of your legs step to the side (diagonally), and put the whole body weight on that leg while going down, and make sure your other leg is straight.

Stand up by pressing through your heel, and go back in to the starting position. Do the reps and then you can switch with the other leg.

Resistance Band Glute Kick Back

Go in a crawl position on all fours, and with your hands hold the handles of a resistance band. Wrap that band under your arch of one of your feet and then press towards the outside until that leg becomes completely straight and parallel to the ground. Switch with the other leg and do the reps.

Single Leg Deadlift

With your feet together, stand tall while holding dumbbells into your arms, then try to balance your weight with one of your legs and your hands, and hinge at the hips, while your other leg is lifting up, keep your other one straight, make sure your torso is completely parallel to the ground.

Straighten your back, engage the hamstring while pressing through your heel to stand tall again. Do the reps and then you can switch legs.

Single Leg Glute Bridge

Lie flat on the ground, and your feet flat on the ground as well, make sure they are hip-distance apart and parallel to each other. Then with one of your legs try to stretch it as much as possible towards the ceiling, while pressing with the other leg through your heel, and lift your hips of the ground as well. Lower your hips slowly to the ground.

Step Ups

Grab a chair in front of you and stand right in front of it, place one foot on it and climb on it just like you climb stairs. Straighten your leg to stand tall on the chair, then go back in the starting position. Do the reps and switch legs.

Stability Ball Hamstring Curl

Lie down on your back, on the mat and then place your feet on the stability ball, stretch them out, and when you come back in lift your hips off the floor. Dig your heels into the ball and go in a plan position with your body. The ball should roll towards your glutes, and try to lift your hips as much as possible. Your hips and your knees should form a line together with your shoulders.

Resistance Band Hydrants

Try tying up a resistance band in a circle, or get a band loop. Place the band just above your knees and go on all fours on the yoga mat.

This exercise will help you strengthen your outer thigh muscles (abductors), because you will press towards the outside to raise your knee a couple of inches off the floor, to the side. Do the reps and then you can switch legs.

Source: cleannaturalmedicine.com

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