12 Easy Exercises to Get Slender Legs and a Better Butt
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12 Easy Exercises to Get Slender Legs and a Better Butt

According to Nike trainer Alex Silver-Fagan, squats are the key to beautiful legs and a nice butt. You can combine the following exercises with other training programs or just do them as their own workout. The best part is that you can do them at home! It takes less than 15 minutes. Just do it every day, and you will see results soon enough!

Complete these simple exercises, and you will see your body transform before you know it!

Basic Squats

The best way to start is with a classic squat.

Squats with Kickbacks

This exercise works your buttocks.

Sumo Squats

It can strengthen both your body and buttocks too.

Sumo Squats with Arm Reaches

This exercise adds elements of cardio training.

Squats to Train Abdominal Oblique Muscles

Works: waistline.

Jump Squats

This exercise strengthens your arm muscles.

Narrow Squats with Feet Together

Use this exercise to warm-up for pistol squats.

Pistol Squats

If it is difficult to do at the beginning, you can use support.

Curtsy Squats

Targets: many muscle groups at the same time.

Split Squats

Significantly strengthens thighs, calf muscles and buttocks.

Side Step Squats

It is so called “burning ass” and works lower body in a lateral motion

Pop Squats

It actually gives your muscles a break after the previous static pose and adds cardio to your training too.

    Follow this training program for a week:

1st Day

  • Basic squats– 10 reps.
  • Squats with kickbacks– 5 reps on each leg.

2nd Day

  • Sumo squats with arm reaches – 10 reps.
  • Sumo squats-10 reps.

3rd Day

  • Jump squats -10reps.
  • Squats to train oblique abdominal muscles– 5 reps on each leg.

4th Day

  • Pistol squats – 5 reps on each leg.
  • Narrow squats with feet together– 10 reps.

5th Day

  • Curtsy squats– 5 reps on each leg.
  • Split squats  -5 reps on each leg

6th Day

  • Pop squats -10 reps.
  •  Side-step squats-5 reps on each leg.

7th Day

  • Squats to train oblique abdominal muscles-5 reps on each leg.
  • Sumo squats — 10 reps.

Note: You need to repeat the whole circuit of exercises all 7 days!

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