How to get sexy legs and a tight butt at home – Part 3

PART 1, PART 2, PART 3 in this series.

Time for the final post in the series on how to get sexy legs and a tight butt by working out at home. Here we will look at the final few exercises, the best weight loss cardio and then put it all together in a workout.

The Exercises (cont…)

The Wide Legged Squat

Muscles targeted – the hamstrings, quadriceps, glutes

The wide legged squat puts a bit more emphasis on the hamstrings and lower butt so we can use this quite well. It is a little bit difficult to add resistance to, however, due to the funny posture.

How to –
Stand with your feet wider than shoulder width and simply perform a squat to the point where your legs are parallel to the ground. You can add resistance by holding some dumb bells if you like or you can try speeding up each repetition.

Sexy Legs and a Tight Butt Cardio

As I mentioned, you need to lose weight as well as building muscle if you want to have a nice firm butt and some sexy legs. So, in this workout we will be including some cardio as well as the exercises mentioned above.

Rope Jumping / Skipping

Skipping is one of my favorite ways to lose weight at the moment and is perfect for the home workout.

The Sexy Legs and Tight Butt Workout Program

Here is the actual workout that you will perform at home.

1. Warm up with light jogging and stretches;

2. Cardio – perform rope jumping for 10 minutes as fast as you can;

3. Exercises -
Jumping Squat – 4 sets to failure
Step Ups – 3 sets to failure
Walking Lunge – 4 sets to failure
Wide Legged Squat – 2 sets to failure

Perform each exercise with only 30 seconds break in between each set. Make sure your technique is perfect and you do not push yourself too hard in the beginning. Also, you should try to add resistance each session by pushing yourself harder, doing more reps or adding more weight. Perform the workout twice a week.
4. Five minutes of rope jumping.

5. Leg stretches for five minutes.

Get more workout advice — ask at our Fitness Forum.

Conclusion
That is the home workout that will bring you amazing results. As I said, I used this workout for many years at home in training for soccer and found improved strength and power as well as losing weight and adding some size to my legs.

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.

Comments

  1. Baby says:

    Really getting into the wide legged squat. So hard to do and seems to really hit the inner part of my legs.

  2. Alley says:

    Nice set of posts.

    I really appreciate the time that goes into this site.

    Thanks.

  3. Jessie says:

    Me too!

    I am really fond of reading the blog updates first thing in the morning. Adding your feed now! Didn’t know how to before!

    Keep it up…….

  4. Brenda says:

    I need to know if it is possible to make musclar calves smaller. Please help me.

  5. alexandra says:

    i started to do this and it works i have better legs than i did befor i did this thank you!

  6. Nicola says:

    I have only just discovered your site and think it is fantastic! I have suffered with a bad knee injury for quite some time but really enjoy my exercise. I am a vegetarian, but also have several allergies so I hope my diet is healthy enough in order for me to lose fat. When you say sprint, how fast would you consider sprinting in treadmill terms?

    Thank you!

  7. hillary says:

    so nice! tnx to this site.. ill definitely try it!

  8. danielle says:

    how quickly will you see results?

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