12 Exercises That Will Tighten Your Butt and Legs In A Week

12 Exercises That Will Tighten Your Butt and Legs In A Week

Here are some squat exercises that will make your butt look great in your favorite pair of jeans and all in one week.

Cellulite is a nightmare for anyone who is looking to get fit. No one wants to have to deal with creases along the lower part of their butt and across the back of their thighs. We all want to get that baby smooth skin on our rears and thighs so what if there were ways to do that while you are sitting at home. The most effective way to do that is to practice with squats. These can be done on their own or be combined with other exercises and have the benefits of being done at home, for 15 minutes a day. This week-long training schedule will guarantee great results. 

1. Basic Squat

Let's start you off with something relatively easy because by the time you get to the last one, you aren't going to be able to feel your legs. If you aren't familiar with the squats, here's how to do it:

First, you place your feet shoulder length apart and keep your elbows slightly tucked into your side
Then slowly move your upper body down. It should look like sitting on a chair and leaning forward
Then slowly raise yourself back up.

Repeat this motion.

Basic Squat
Basic Squat

You should be able to feel your legs straining a bit and that's a good sign. But if you feel too much sharp pain, stop as you may end up pulling a muscle.

2. Jump squat

When you are doing this squat, think leap frog. You start in the basic squat position and then jump up with your legs outstretched and your arms stretched down your side. It will help tone your calves, glutes, hamstrings, core, and quadriceps. If you feel a bit daring, you can perform this exercise in many ways. One way is to hold a pair of dumbbells by your side and jumping up with them. Another way is to jump onto something like a plank that's raised. This exercise is also really good for toning up your arms. 

3. Oblique Squat

This kind of squat is bound to make you look like you're dancing for a ritual which is why it's great that you can perform this exercise from the comfort of your home. To perform this squat:

Stand with your legs apart shoulder width. Then place your hands behind your heads and assume the basic squat position
Then, each time you come back to standing position, lift one leg such that your knee touches your elbow.

Oblique Squat
Oblique Squat

This squat is not just good for your butt and thighs, it's also great for your waist. It'll make you more flexible and tone up your waist. Say bye-bye to love handles too.

4. Squat With Kickbacks

For this kind of squat, assume the basic squat position. As you get up, kick one of your legs back. Think horse kicking back with their hind legs but instead of both legs, you just have to kick back one. This squat is great for toning up your butt. 

Squat with Kickbacks
Squat with Kickbacks

5. Sumo Squat

This squat will help you with not just firming up your butt, but it will also help in toning up your torso. To do this squat, stand with both feet shoulder-width apart. Hold your hands together in front of your torso to make it look like one fist. Then as you go down into squat position, keep going down until your waist is below the height of your thighs. It's like sitting on a really low step. Maintain balance and return slowly to your original position.

Sumo Squat
Sumo Squat

6. Reaching Sumo Squat

As a continuation of the sumo squat, this squat adds cardio to your sumo squat. In the sumo squat, your hands were folded in front of you. In this squat though, your hands aren't folded and you get a workout for your arms as well.

Assume the same original position that you did in the sumo squat but this time, as you go up and down, stretch your arms above your head when you're standing and in between your thighs when you're squatting. Keep repeating this action and your heart will thank you for it. 

7. Curtsey Squat

Looks like it's a trip to the past with this squat. In this squat, you will get to do an exaggerated curtsey. Because of how much of your body moves in this, a lot of muscles are going to be worked out.

To start with, get into the basic squat position. Then, maintaining the same level, move one leg in front while the other moves back. The leg that has moved back should look like you're kneeling on the floor while the one in the front should look like you're sitting on a chair.

Curtsey Squat
Curtsey Squat

Make sure that when moving the legs, they don't just move back and front, they should move diagonally so that the vee between your thighs look like the apex of a pair of scissors. Repeat by alternating your legs.

8. Narrow Squat

In the other squats, your legs were kept apart. In this squat, you have to keep your knees together as you assume the squat position. Start by standing with your feet together and while you start the squat, don't let your knees separate. It's like having to sit with a pencil skirt. It's good for your glutes, thighs and abdomen. However, you might feel a bit of pressure on your knees so it's best not to overdo it. 

9. Pistol Squat

The narrow squat will have prepared you for the pistol squat. Here, there is even more pressure on your knees so it's best to hold on to something behind you while you get used to the exercise. To perform this, while standing, slightly raise one leg in front such that your only your heel is almost touching the ground. Then, as you lower yourself into a squat position as much as you can with the other leg, lift the slightly raised leg higher.

Pistol Squat
Pistol Squat

Both your thighs should be level with each other with only one leg lifted off the ground while outstretched. You're going to feel the burn with this one.

10. Isometric Squat with Toe Taps

You can bring out your inner dancer with this kind of squat. It'll tighten your muscles and burn off the fat quickly. Physical trainer Alex Silver-Fagan calls it the 'booty-burn' because the muscles are as tight as possible. To start off this squat, assume the basic squat position. Then, staying as you are, stretch out one leg to the side and tap your toe to the floor. Then bring your leg back and repeat with the other leg. Keep at it and make sure your abdomen and thighs are clutched tight.

Isometric Squat With Toe Taps
Isometric Squat With Toe Taps

11. Split Squats

You may be familiar with this type of squat. To do this exercise, place your feet as if you are frozen mid-stride. Then the leg that is behind, bend down on that knee as if you're about to propose to someone. Raise yourself back up and repeat it with the other leg. This exercise intensely strengthens your calves, hips, and buttocks.

Split Squat
Split Squat

12. Pop Squat

This is similar to a jump squat but instead of jumping, you raise yourself from the squat position and stretch yourself with your arms stretched out behind you and your knees together. This exercise gives your muscles a break from all the other exercises, flushes out lactic acid, and adds some cardio to your regime.

Now that you know the exercises, a week-long plan as mentioned below will make the benefits of the exercise more effective. You can always choose to mix it up in order to find a rhythm for your body. 

Day 1 - Basic Squat - 10 times

                 Squat with kickbacks - 5 times for each leg

Day 2 - Sumo squat - 10 times

                 Reaching sumo squat - 10 times

Day 3 - Oblique squat - 5 times for each leg

                 Pop squat - 10 times

Day 4 - Narrow squat - 10 times

                 Pistol Squat - 5 times for each leg

Day 5 - Curtsey squat - 5 times for each leg

                 Split squat - 5 times for each leg

Day 6 - Isometric squat with toe taps - 5 times for each leg

                 Pop squat - 10 times

Day 7 - Oblique squat - 5 times for each leg

                 Sumo squat - 10 times

Repeat each of these sets 2 times for better results. Mix and match according to your preferences and comfort level. You're on the right track.

Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.