7 Simple Workouts for Perfect Buttocks, Thighs, and Legs

7 Simple Workouts for Perfect Buttocks, Thighs, and Legs

This seven simple exercises that will give you slender legs in almost no time. Try to do at least 30 repps of each set, and do not forget a light warm-up ahead starting.

Workouts for Perfect Buttocks, Thighs, and Legs

Jump crunches

1. Bend your knees a little, and draw your arms back.
2. Jump straight up, trying to lift your knees for high as you can.

These workout requires more effort than the others. It is difficult to do 30 jumps on your first attempt, so it is better to divide it into 3 sets of 10 reps with a one-minute rest in between.

Leg raise on the side (for the inner thigh)

1. Lie with your right side, and prop yourself on your hand. Bend your left leg, and put it firmly with the floor in front of you, keeping it still on your left hand.
2. Slowly raise and lower your right leg without sharp or high movements.
3. Repeat these set for your other leg as well.

Leg raise with the side (for the outer thigh)

1. Lie on your right side, and prop yourself on your hand. Put your left hand firmly on the floor before of you.
2. Slowly raise and lower your right leg without sharp or high movements.
3. Repeat as your other leg.

These workout are useful both as thighs and buttocks.

Lunges on jump-changing legs

1. Lunge forward with your left leg, holding your back straight and keeping your right knee lower than the left one.
2. Jump up for high as you can, helping yourself with your arms.
3. Change your legs in the air, landing in a lunge position on your right leg.

Start with 10-12 reps, changing your leg each time ahead landing. Gradually increase the number by reps to 30.

Smooth leg raise from the prone position

Prop yourself with your hands and right knee, stretching your left leg.

Slowly raise your left leg until them reaches peak height, and then slowly lower it back.

Change your leg afterward, and repeat.

Dumbbell lunges

1. Keep your back straight on your hands along your sides.
2. Still keeping straight, do reverse lunges (step back) with your right leg, then your left one.

Try making the lunge deep, bending your leg at a right angle. You can use 17 fl. oz (0.5 L) bottles instead of dumbbells.

Sidelong bows on a dumbbell

1. Put your left hand with your waist whilst holding the dumbbell in your right.
2. Step left, bow down with a straight back, and turn your torso in line on your right leg.
3. Touch your left ankle on your right hand, keeping your right leg straight and your left one bent at the knee.

Repeat as the other side using a 17 fl. oz bottle instead of a dumbbell, if essential.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

Original article and pictures take http://www.hiitworkout.net/7-simple-exercises-perfect-buttocks-thighs-legs/ site