You don’t need a Kim K. booty or soccer player thighs to look and feel good – you just need a body you’re proud of. Fortunately, sculpting a form you’re happy to show off doesn’t require a lot of time, money or effort. All you need is 15 minutes, one week and a bit of motivation.
With a little bit of help from the internet, our team at Shareably has found 12 exercises that are guaranteed to yield results in one week. Of course, you have to perform the exercises correctly, and though you don’t need to go on a full-blown diet, you will see the most results when you give a bit of thought to what you put in your body. If you’re ready to tone your butt and legs, do these 12 exercises daily for one week:
1. The Basic Squat
There is no better workout for your butt and thighs than the traditional squat. To make sure you’re doing them right, squat to a chair.
2. Squat With Kickbacks
Better than the basic squat, the squat kickback is like a double workout for your rear-end. Squat as normal, then, as you stand, kick one leg back. If you’re doing it right, you’ll feel like you’re dancing…until you feel the burn. Alternate sides for each squat.
3. Oblique Squat
Don’t let your abs feel left out! This squat requires you to squat with your hands behind your head. As you’re standing, raise one knee to your elbow for a double workout. Alternate sides for each squat you do.
4. Narrow Squat
This one is a real bruiser, but it works! Put your thighs together and then squat to really give your buttocks a workout.
5. Sumo Squat
This another one that strengthens both the abdominal muscles and the glutes. Move your feet to more than shoulders’ width apart, rotate them out at an angle and then squat. If you feel like a sumo wrestler, you know you’re doing it right.
6. Reaching Sumo Squats
Use the same technique above, except this time, reach down with your hands as you squat, and then reach up high as you rise.