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12 Exercises to Tighten Your Butt and Legs in 1 Week

7. Narrow Squat
This one is a warm up for the pistol squat. Just start standing with your feet together and hands out. Perform squats while keeping your knees together and going down to 90 degrees.

8. Pistol Squat
This is a very tough exercise with a lot of knee work. Just make sure you do it carefully and do no squat too low. At first, you might want to hold on to something. Just stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping the leg elevated off of floor. Keep the back straight and supporting the knee pointed same direction as foot supporting. Raise the body back up to original position until the knee and the hip of supporting leg is straight. Repeat and continue with the opposite leg.

9. Curtsy Squat
For this exercise, many muscles are involved. First, stand with feet shoulder-width apart, hands on hips. Then, cross right leg behind body and to the left so that inner thighs touch. Bend the left knee 90 degrees, toes pointing forward, then return to starting position. Raise the right leg out to the side as high as you can without shifting your hips; keep the left leg straight and knee soft. Finally, return to starting position; switch sides and repeat.

10. Split Squat
This exercise will strengthen the calves, hips and buttocks. Stand with hands on hips. Position feet far apart; one foot forward and other foot behind. Squat down by flexing the knee and hip of front leg. Allow the heel of rear foot to rise up while the knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending the hip and knee of forward leg. Repeat. Continue with the opposite leg.

11. Isometric Squat with Toe Taps
This is also called the ‘booty burn’ because the muscles will be very tight. First, stand with feet hip-width apart and arms by sides. Then, squat, clasping hands in front of chest, elbows bent by sides. Stay in the squat, extend the left leg out to the side and tap the toe to the floor. Finally, return to starting position, then repeat on the opposite side.

12. Pop Squat
The exercise will rest the muscles after the static postures. It will also flush out the lactic acid and add some cardio. Start with standing with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat.

A Week Long Training Plan
Day 1
Repeat this set twice:

Basic squat- 10 times
Squat with kickbacks- 5 times for each leg
Day 2
Repeat this set twice:

Sumo squat- 10 times
Reaching sumo squat- 10 times
Day 3
Repeat this set twice:

Oblique squat- 5 times for each leg
Pop squat- 10 times
Day 4
Repeat this set twice:

Narrow squat- 10 times
Pistol squat- 5 times for each leg
Day 5
Repeat this set twice:

Curtsy squat- 5 times for each leg
Split squat- 5 times for each leg
Day 6
Repeat this set twice:

Isometric squat with toe taps- 5 times for each leg
Pop squat- 10 times
Day 7
Repeat this set twice:

Sumo squat- 10 times
Oblique squat- 5 times for each leg
Try this plan with these exercises as soon as possible and watch it work its magic. You will have the most toned butt and legs ever! You are welcome!