The butt and the thighs are often problematic areas especially for non-committed individuals who don’t normally workout. Women, especially, are judged by the shape curves of their thighs as well as the shape and the general form of their butts. It might not be a fair world, but we don’t have to be depressed about out thighs and our butts.
If some of us have unshapely butts and sagging thighs, rest easy knowing that there are some sure-fire ways to sculpt those areas through the implementation of a relatively easy and simple exercise routine.
The exercises
1. Squats are relatively easy to do, and they target the thighs specifically. What you have to do is to simply stand in one place and place your feet in such a way that they are aligned with your shoulders. Get a barbell (any weight will do) and place the barbell on your shoulder. Slowly lower your body, allowing your thighs to take the weight of the body plus the barbell, and slowly move up again. Remember not to allow your knees to click or lock when you do the movements. Repeat 12 times.
2. If you have access to a leg press machine, then you can try the leg press routine. Get on the leg press machine and secure the weights (the leg press load) and slowly move upward until your legs are completely parallel to the resting plane. Then slowly lower your legs in such a way that a 90 degree angle or a right angle is achieved. Remember to do it slowly so that you would feel a strain or a pull on your thigh muscles. Repeat 8-15 times.
3. Deadlifting may also be employed to exercise the back part of the body, including your back, your butt, and parts of your leg muscles. With two dumb bells or a barbell, slowly lean forward until your back takes on the full weight of what you are carrying in your hands. When you feel that the hamstrings have been fully activated, slowly go back to the starting position and breathe deeply. Repeat 20 times.
4. Lunges are difficult at first but is actually a form of aerobic exercise that allows for wonderful stimulation of the cardiovascular system as well. Lunges are more effective when you have weights, so get two dumb bells and begin the exercise. Lunge forward with one foot, making sure that the weight is balanced between the two arms. Then slowly go back to the starting position. Do the same with the other leg as well. Repeat around 10 to 12 times.
5. Leg curls on the other hand, target both the thighs and the butt. With a leg curl machine, lie down flat and hook the weights with your two legs. Slowly move your legs upward, until your legs reach a 90 degree angle, complementary to the vertical plane that is the flat rest. Slowly bring it down again. Repeat the movements for about 12 to 15 times.
6. Leg extension is done with the leg curl machine as well. This time, sit up straight and hook the weights with both legs, knees facing the front. Move your legs upward, and slowly bring them down again. Repeat the movements for about 12 to 15 times as well.
Source: Shaping Those Buns and Thighs |
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