wow.. thats awesome
12 Exercises to Tighten Your Butt and Legs in No Time
Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape, you need to do squats. These exercises may be easily combined with others or done on their own. They are simple, can be done at home, and take no more than 15 minutes.
1. Basic squat


Start with basic squats. Keep your feet flat on the ground.
2. Squat with kickbacks


Kickbacks will put your buttocks to work.
3. Sumo squat


These squats strengthen both your torso and buttocks.
4. Reaching sumo squat


This adds some cardio.
5. Oblique squat


Your waist will thank you.
6. Jump squat


This exercise is also good for your arms.
7. Narrow squat


A warm-up for the pistol squat.
8. Pistol squat


A tough exercise with a lot of work for your knees. Do it carefully, and don’t squat too low. At the beginning, you might also want to hold on to something.
9. Curtsey squat


Many muscle groups are involved simultaneously.
10. Split squat


This exercise significantly strengthens your calves, hips, and buttocks.
11. Isometric squat with toe taps


Silver-Fagan calls it the “booty burn” because the muscles are as tight as possible.
12. Pop squat


Comments
And the same pattern to be repeated every week?

Related Reads
9 Differences Between Men and Women That Have an Unexpected Explanation

A Couple Shows Their Daughter to the World, and We Couldn’t Adore Her More

15 People Who Were Blessed by an Instant Twist of Fate

20+ Bright Side Readers Who Faced So Much Sass They Still Haven’t Come to Their Senses

I Caught on Camera What My MIL Was Doing While Babysitting My Kid, And I Don’t Know What to Think

"Is the Painter a Friend of Meghan’s?" People Are Outraged by Kate Middleton’s "Horrific" Portrait

My Female Friend Takes Care of My Healthy Husband While I’m Sick and I’m Jealous

I Didn’t Allow My MIL in the Delivery Room — Now She’s Out for Revenge

10 Weird Stories About Ex-Lovers That Prove Moving On Is the Best Decision You Can Make

19 People Shared Things That Are Pretty Normal in Their Country but Might Be Considered Weird in the Rest of the World

10+ Restaurant Stories That Are More Suspenseful Than a Telenovela

12 Real Stories From People Who Listened to Their Gut Feeling—And It Saved Their Lives
