Leg and Butt Workouts

Do you wish you were more toned? 

Do you want to shape your legs and butt?

Have you ever thought how you can burn more calories?

Now you can with these 3 workouts that are only 10 minutes long.

I believe that it is important to mix up your workouts so that your body does not get used to doing the same things repeatedly.

These three sets of workouts are especially designed to strengthen your body so that you can continue to go about life lifting and bending as we are designed too. Remember we need muscle to walk, sit down and climb the stairs. Over the age of 25 you will start to lose muscle mass unless you exercise in the correct way.

Strength based training is important for us to prevent natural loss of mean muscle mass that comes with aging. Obviously, if we keep our muscles toned our bodies will look more sculpted. Muscle also increases our metabolic rate so in turn helps to burn calories throughout the day.

Time to change how you look and feel with these three awesome Leg and Butt Workouts.

10 Minute Workout

4 Exercises

30 Reps

2 Sets

Please ensure you warm up and cool down for 2 minutes.

Leg and Butt Workout 1

Leg Lift

Start on all fours with wrists under shoulders and knees under your hip. Ensure shoulders are away from your ears, core is squeezed with your back in neutral alignment. Firstly, on the right leg lift to hip height, bend knee to 90 degrees with a flexed foot. Push your foot to the ceiling as you feel your glutes squeeze. Repeat 30 Reps and change legs.

Plank To Hip Dip & Leg Extension

Start in a plank position with elbows on the floor and legs stretched behind you. (Alternative is to come down to your knees). Ensure shoulders are lengthened away from your ears, core is activated, and you are squeezing your glutes as you push heels into the floor. Drop your hip to the floor on the right and return to centre. Then lift your right leg to hip height behind you toe down to the floor and then come back to plank position. 30 Reps on the right and then repeat on the left

Plank with Knee to Elbow

This time a full plank position with good alignment and wrists under your shoulders. Starting on the right-hand side bring your knee to elbow and return. 30 Reps on this side and then the same on the left.

Standing Single Leg Deadlift.

Stand feet hip width apart and adopt a neutral standing stance. Shoulders away from the ears and shoulder blades lengthened down the spine. Core activates and squeeze your glutes. Slowly hinge from the hips lifting your right leg behind you so that you are as close to perpendicular with the floor as possible. Return to standing stance. Repeat 30 times and then swap to the left.

 

Now repeat all 4 exercises again this time starting on the left-hand side.

Cool Down

Leg & Butt Workout 2

Number 2 of our strength-based training which is important for us as it helps to prevent natural loss of muscle mass that comes with aging.

This strength phase adds a little diversity to your workout, so you really want to concentrate on really using your muscles in a slow and controlled manner.

10 Minute Workout

4 Exercises

30 Reps On Each Side

2 Sets

Please ensure you warm up and cool down for 2 minutes.

Squat with Knee Lift

Start in our neutral standing position. Feet hip width apart, shoulders away from the ears with the chest open as we draw the shoulder blades down the spine. Lead with your butt into a squat as if sitting into a chair trying to go as low as knee height. Squeeze through the glutes, pushing feet through the floor to bring yourself upright lifting your right leg to hip height at the same time taking your hand into an overhead press. Bring your arms down at the same time as you return your leg then go into a squat as before but this time changing to the left leg for the knee lift. Continue this squat and alternating knee lift for 30 reps on each side.

Plank Walk Out with Press Up

Start in a plank position with wrists under your shoulders and legs stretched behind you. (Alternative option to go onto your elbows). Again, we want length through the spine from our shoulders away from the ears squeezing the shoulder blades together to feel openness into the chest. Squeeze glutes and core and push feet down to the floor to create a good stable body. Walk to the right with the hands and press-up. Walk back to the centre and press-up. Over to the left and press-up. Back to the centre and repeat for 30 reps

Quadruped Leg Lift

Come onto all fours with wrists under shoulders and knees under hips. Find your neutral alignment with shoulders away from the ears and shoulder blades lengthened down the spine. Squeeze your core and glutes to create a good strong base and foundation. Start with the right leg lift straight behind you up to hip height and then return for 30 reps. Repeat on the left leg alternating for 30 Reps

Pistol Squat

Stand feet hip width apart and adopt a neutral standing stance. Shoulders away from the ears and shoulder blades lengthened down the spine. Core activates and squeeze your glutes. Keeping your hands in front of your body and start with raising your right leg straight out in front of you. Flex the right ankle and push your hips back into a squat as far as you can keeping that leg straight. Push your left foot deeper into the floor squeezing the glutes to push yourself back to the start. Repeat for 30 on the right and then 30 on the left-hand side.

If this is too tough, then think about holding the wall until your body gets used to this exercise. Go as low as you can without compromising an upright spine.

If you want a slight longer or harder work out repeat all four exercises again.

Cool Down

Leg and Butt Workout 3

The third workout in my strength-based training which as we know is important for us to create tone, sculpt and increase fat burn.

This strength phase again adds something different so that your body is being used in a different way. Remember to concentrate on really using your muscles in a controlled manner.

10 Minute Workout

4 Exercises

30 Reps On Each Side

2 Sets

Please ensure you warm up and cool down for 2 minutes.

Squat To Lunge With Bicep Curl

Start in your neutral standing position. Feet hip width apart, shoulders away from the ears with the chest open as we draw the shoulder blades down the spine. Lead with your butt into a squat as if sitting into a chair trying to go as low as knee height. Squeeze through the glutes, pushing feet through the floor to bring yourself upright stepping back on your right leg into a lunge behind you and knee dropping to the floor with a bicep curl both arms. Bring your arms down at the same time as you return your leg then go into a squat as before but this time changing to the left leg for the lunge. Continue this squat and alternating lunge for 30 reps with each side counting as 1 rep.

Plank To Press Up

Start in a plank position with wrists under your shoulders and legs stretched behind you. (Alternative option to go onto your elbows). Again, we want length through the spine from our shoulders away from the ears squeezing the shoulder blades together to feel openness into the chest. Squeeze glutes and core and push feet down to the floor to create a good stable body. Then bring your forearms down to the floor one by one so they are placed either side of your chest. Then placing palms on the floor push up to start position. Keep the core strength and length through the spine especially on the push up. Repeat for 30 reps

Quadruped Leg Lift With Knee To Chest

Come onto all fours with wrists under shoulders and knees under hips. Find your neutral alignment with shoulders away from the ears and shoulder blades lengthened down the spine. Squeeze your core and glutes to create a good strong base and foundation. Start with the right leg lift straight behind you up to hip height and then that knee comes into your chest then return for 30 reps. Repeat on the left leg

Burpee

Stand feet hip width apart and adopt a neutral standing stance. Shoulders away from the ears and shoulder blades lengthened down the spine. Core activates and squeeze your glutes. Sink into a squat then place hands onto the floor inside your feet. Jump your legs straight back behind you into a plank and then perform a press-up. Jump feet back outside of your hands and jump up reaching to the ceiling. 30 Reps

As this exercise is quite difficult instead of jumping you can just step your legs back and forward as a modification.

If you want a slight longer or harder work out repeat all four exercises again.

Cool Down

Conclusion

I hope that you enjoy these workouts which are great combinations to some HiiT Training workouts that I have provided previously.

It is important to train your body in different ways incorporating Cardio, Strength,  Stretch, Flexibility and Mobility exercises regularly.

Our bodies are so complexed so need to train in different ways so that we can age and still be able to enjoy our lives fully.

Ensure that you choose the options that are right for you and do not compromise on technique.

If you are new to exercise or suffer with any injuries or medical conditions, then please ensure that your physician or health practitioner has agreed that it is alright for you to work out like this.

Please feel free to let me know how you get on or if you have any questions or comments then please post below.