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
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/6e7/d7c/f0611953fbbdf8b6879db7e4ff.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
Start with basic squats. Keep your feet flat on the ground.
2. Squat with kickbacks
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/e8f/0d1/a474ce52c7a3c93cbe07de6bf2.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
Kickbacks will put your buttocks to work.
3. Sumo squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/799/dd9/8dedcc521aa68819171be1b6a3.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
These squats strengthen both your torso and buttocks.
4. Reaching sumo squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/951/e05/29a50854f995bea52ff65891c0.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
This adds some cardio.
5. Oblique squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/3e9/8e4/bab2dc5346b0516d680e1e63b7.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
Your waist will thank you.
6. Jump squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/256/f09/bd737d52428e5bdda8f98f1d47.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
This exercise is also good for your arms.
7. Narrow squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/354/134/a6ea4b58898a29093123490d7f.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
A warm-up for the pistol squat.
8. Pistol squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/99e/299/9da1495620b5fa9bc23868856a.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
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
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/e16/0d6/8d2e445e0b96ccc50511aa17aa.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
Many muscle groups are involved simultaneously.
10. Split squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/435/bf4/bbd11952d0b6ca85c6b6aa8828.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
This exercise significantly strengthens your calves, hips, and buttocks.
11. Isometric squat with toe taps
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/4ca/493/69d65550fd9a09a1a3114db14f.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
Silver-Fagan calls it the “booty burn” because the muscles are as tight as possible.
12. Pop squat
![](https://wl-brightside.cf.tsp.li/resize/728x/jpg/fdd/778/6db7355fe9a518e04217984330.jpg)
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
Comments
And the same pattern to be repeated every week?
![](https://wl-static.cf.tsp.li/avatars/icons_wl/8.png)
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