You Need to Perform These 12 Simple Exercises If You Want to Improve the Appearance of Your Butt and Legs

Nike trainer Alex Silver-Fagan says that squats are of key importance when it comes to building a nice butt and toned legs.

You can also try a combination of several exercises.
Exercise every day – it will only take you 15 minutes. You don’t have to leave your home, and the results will be visible within a few weeks.

1. Squats matter


2. Try squats with a kick back to tone your butt.


3. Sumo squats work on several muscle groups.


4. Sumo squats and outstretched arms provide a cardio boost.


5. Jump squats tone arm muscles.


6. Sumo for oblique muscles will shrink your waist.


7. Narrow squats with feet close together is a nice warm-up for pistol squats.


8. Pistol squats should be done with a support, as they are quite challenging.


9. Split squats strengthen buttocks, calf muscles and thighs.


10. Curtsy squats employ several groups of muscles.

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11. Side squats work on lower body. Have you ever heard of the lateral motion exercise?


12. Pop squats relax muscles after the antecedent, and add a nice cardio boost.

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One week workout plan

Day 1
• 10 repetitions of Basic Squats
• 5 repetitions of Squats with Kickback on both legs
Day 2
• 10 repetitions of Sumo Squats- outstretched arms
• 10 repetitions of Sumo Squats
Day 3
• 10 repetitions of Jump Squats
• 5 repetitions of Squats for oblique muscles on both legs
Day 4
• 5 repetitions of Pistol Squats on both legs
• 10 repetitions of Narrow Squats
Day 5
• 5 repetitions of Curtsy Squats on both legs
• 5 repetitions of Split Squats on both legs
Day 6
• 10 repetitions of Pop Squats
• 5 repetitions of Side-step Squats on both legs
Day 7
• 10 repetitions of Sumo Squats
• 5 repetitions of Squats for oblique abdominal muscles on both legs

Do these exercises during the entire week.

Source: alterhealthcare.com