Your butt and thighs may have grown over the years, and your favorite pair of jeans no longer fit the way they should. In order to get your rear end and legs back into shape and firm as ever a new workout regime and some well thought out eating could be just the answer. Spot reduction is not possible, unfortunately, but with enough cardio, strength training and good eating, you should be able to fit back into those jeans in no time.
Resistance training is integral in firming up your butt and legs.
One part of getting a firm butt and legs is resistance training. Try to do 2 sets of 15-20 of each exercise listed below.
One Legged Bridge– Place your exercise mat on the floor, and lie down on your back. With bent knees, cross one leg over the other and slowly lift your butt off the floor. Lift up and down on one side, then repeat on the other side.
Step ups- using your step or stairs, step with one leg at a time up on the step. Use hand weights if you’d like more intensity. Step up on one side for 20 repetitions, then switch sides.
Leg lifts– Lying on your side with your ankle weights on, stack your legs on top of each other, keeping your bottom knee slightly bent. Relax your head on your outstretched arm. Lift your top leg up slowly, then bring it back down. Repeat on one leg then switch legs.
Plies– stand with your legs wider than hip width and turn your toes out. Standing tall, sit straight down and squeeze your thighs together as you stand up. Add hand weights for intensity.
Squats– standing tall with your feet hip width apart, sit back as if you were going to sit in a chair. Keep your chest and head lifted and lead with your buttocks. Slowly rise up. Repeat.
Eating a well rounded, small meal at regular intervals throughout the day. Try include whole grains, lean proteins and legumes, and plenty of veggies and fruit. Dieting can actually be hazordous to your weight loss, according to an article in the Globe and Mail newspaper. If you try to exercise and you’ve been starving yourself, you will not have the energy to get much done.
Stay hydrated and drink plenty of water throughout the day.
Stick to Your Plan.
Get into those skinny jeans! Make a plan and stick to it. Plan your workouts for each day and grab a partner to make it go by faster. Write down your goals and keep them visible for yourself throughout the day. Keep them visible to others as well so they can help you stay on track when you start to stray.
- Globe and Mail
- Ankle weights
- Moderately Easy
- Don’t get discouraged if you fail once in a while. That doesn’t mean you should throw your healthy eating out the window forever. A slip up is ok!
- When doing squats, don’t let your knees go past your toes.If you have any low back pain on the one-legged bridge, you can place your hands under your hips to take some of the weight off your back.
- butt exercise
- leg exercise
- skinny jeans