Four easy exercises for lean legs and a tight butt
Photo by Roberto Caruso
Lean legs, tight butt
10-minute workout
The plan: Do our four moves three times a week to see more definition in a month or less. For fast results, add 20 minutes of cardio.
You need: hand weights
Squat, lunge curl
Stand with legs hip-width apart, weight in hands. Lower into a squat with a straight back. Return to standing, then lunge forward. Stand back up and bring opposite foot toward glutes while curling hands toward shoulders. Do 12 reps. Alternate legs each time.
Perfect your form: Keep lunging knee in line with heel.
Dial it down: Place hands on hips for extra stability.
Amp it up: Increase reps.
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Duck and pigeon raise
Stand with feet hip-width apart, toes facing forward. Rise onto toes and hold for two counts. Repeat with toes pointed outward. Repeat again with toes pointed inward. Do three sets of 12 reps.
Perfect your form: Keep core engaged, legs straight, and quads actively flexed.
Dial it down: Hold back of chair for balance.
Amp it up: Do bicep curls each time you press up.
Sumo squat and reach
Stand with legs slightly wider than shoulder-width apart, toes turned out and arms hanging down in front. Lower into a squat until you feel tension in your inner thighs. Press up onto tiptoes and jump, bringing arms overhead. Do three sets of 10 reps.
Perfect your form: Don't let knees extend beyond toes in the squat.
Dial it down: Skip the jump.
Amp it up: Squat deeper.
Squat and lunge punch
Squat with feet together and arms bent at chest. Punch one arm forward. Step back into a lunge, punching opposite arm forward. Press into front heel to return to standing. Switch sides and repeat. Do 10 to 12 reps.
Perfect your form: Keep back straight, hips facing forward and head up.
Dial it down: Do fewer reps or skip the lunge sequence.
Amp it up: Hold weights.
Download now: Download our free 10-minute Fitness iPad App for more great workouts. For more 10-minute workouts click here.
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