Bright Side

12 Exercises to Tighten Your Butt and Legs in No Time

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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 they take no more than 15 minutes.

In addition to introducing you to the exercises, we at Bright Side have also made a week-long training plan for you. Follow it, and watch your body change for the better.

1. Basic squat

12 Exercises to Tighten Your Butt and Legs in No Time

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

2. Squat with kickbacks

12 Exercises to Tighten Your Butt and Legs in No Time

Kickbacks will put your buttocks to work.

3. Sumo squat

12 Exercises to Tighten Your Butt and Legs in No Time

These squats strengthen both your torso and buttocks.

4. Reaching sumo squat

12 Exercises to Tighten Your Butt and Legs in No Time

This adds some cardio.

5. Oblique squat

12 Exercises to Tighten Your Butt and Legs in No Time

Your waist will thank you.

6. Jump squat

12 Exercises to Tighten Your Butt and Legs in No Time

This exercise is also good for your arms.

7. Narrow squat

12 Exercises to Tighten Your Butt and Legs in No Time

A warm-up for the pistol squat.

8. Pistol squat

12 Exercises to Tighten Your Butt and Legs in No Time

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

12 Exercises to Tighten Your Butt and Legs in No Time

Many muscle groups are involved simultaneously.

10. Split squat

12 Exercises to Tighten Your Butt and Legs in No Time

This exercise significantly strengthens your calves, hips, and buttocks.

11. Isometric squat with toe taps

12 Exercises to Tighten Your Butt and Legs in No Time

Silver-Fagan calls it the "booty burn" because the muscles are as tight as possible.

12. Pop squat

12 Exercises to Tighten Your Butt and Legs in No Time

This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio.

A week-long training plan

12 Exercises to Tighten Your Butt and Legs in No Time
12 Exercises to Tighten Your Butt and Legs in No Time
12 Exercises to Tighten Your Butt and Legs in No Time
12 Exercises to Tighten Your Butt and Legs in No Time
12 Exercises to Tighten Your Butt and Legs in No Time
12 Exercises to Tighten Your Butt and Legs in No Time
12 Exercises to Tighten Your Butt and Legs in No Time
Photos by Roman Zakharchenko, model Olga Zakharchenko for Bright Side
4-3182
1031k