As a part of an ultimate shredding program workout series here on the website, it’s time to take a look at another very important group of muscles – your legs and butt. No fitness journey is complete without spending some time working out these muscle groups.
Not only are these some of the most prominent parts of your body, they also contain some of the largest muscles.
So let’s take a look at nine great exercises to build your legs and butt.
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Nine Quick Exercises to Tone Your Legs and Butt in Just Two Weeks
This is an amazing workout you can do in under 10 minutes to exercise your legs and butt. Don’t forget your workout essentials: a water bottle to stay hydrated, resistance bands for added intensity, a towel to wipe off sweat, and a oatmeal topped with sliced bananas and a spoonful of almond butter for a nutritious pre-workout boost.
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1. Curtsy Jump – 1 set, 30 secs
This exercise is a great way to start your workout because it hits all the muscle groups.
- Start in a standing position with your feet slightly apart.
- Lower yourself into a reverse lunge position until your front thigh is parallel to the ground, but cross your back leg diagonally behind the front one.
- Push off with your front heel and return to the starting position.
- Perform a small jumping motion as you return to a full standing position.
- Alternate this motion between your right and left legs.
- Repeat for 30 seconds.
Adding bands will burn more on your glutes and inner thighs intensely during my curtsey jumps.
2. Reverse Lunge – 1 set, 30 secs on each side
Reverse lunges are great for your glutes and hamstring muscles. It also puts less stress on your knee joint.
- Start by standing with your hands at your hips.
- Take a large step backward with your right foot.
- At the same time lower your hips until your left thigh is parallel to the floor and your left knee is directly over your ankle (forming a 90-degree angle at the knee).
- Your right knee should be bent at an almost 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
- Return to the standing position by pushing your left heel into the floor.
- Alternate this motion between both legs.
- Repeat for 30 seconds.
Use workout shoes and a yoga mat to provide comfort and stability during your reverse lunges.
3. Squat with Side Kick – 1 set, 30 secs on each side
This is a super effective variation of the standard lunge that helps add even more motion to the exercise.
- Start by taking a large step to the side with your right leg from a standing position while keeping your left foot in that same spot.
- Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle, your left leg should be fully extended to the side.
- Push off with your right foot and return to the starting position.
- Repeat this exercise for 30 seconds on each side.
4. Lateral Lunge – 1 set, 30 secs on each side
This exercise requires a bit of balance but is easy once you get the hang of it.
- Start in a standing position.
- Balancing on your right leg, lower your torso forward while lifting your fully extended left leg straight up behind you.
- At the peak of the position, your body should be in a straight line from your head to the bottom of your left foot.
- Slowly return to the starting position by bringing your left leg forward.
- Repeat this exercise for 30 seconds on each side.
Use ankle weights to intensify your workout and target your leg muscles more effectively.
5. Single Leg Deadlift – 1 set, 30 secs on each side
This is a variation of the standing kick back which helps work out your outer thigh muscles too.
- Start in a standing position with your feet slightly apart and your back straight.
- While balancing on your right leg, lift your fully extended left leg straight behind as far as it can go without bending your torso forward.
- Return to the starting position and raise that same leg to the side while keeping your upper body straight.
- Return to the starting position and repeat this sequence of motions.
- Repeat this exercise for 30 seconds on each side.
An exercise balance pad can help you improve stability and balance during this exercise.
6. Kick back Lateral – 1 set, 30 secs on each side
This is a twist on the standard squat which helps recruit more of your leg muscles.
- Start in a standing position with your feet shoulder-width apart.
- Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
- Return slowly to the starting position and add a jumping motion at the end.
- Repeat this exercise for 30 seconds.
7. Squat Jump – 1 set, 30 secs
This exercise helps you work out your glutes and thigh muscles.
- Start in a standing position with your feet shoulder-width apart.
- Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
- Return slowly to the starting position.
- When you’re back in the standing position perform a side-kick by raising one leg to the side without bending your upper body.
- Repeat this exercise for 30 seconds on each side.
During squat jump, wore an active wear hair wrap to keep your hair in place and maintain focus on your form without any distractions.
8. Squat Pulse – 1 set, 30 secs
Get ready to feel the burn with this exercise. Remember to contract your glutes and keep your upper body straight.
- Start by standing with your feet shoulder-width apart.
- Lower yourself into a squat position until your thighs are parallel to the ground.
- Lift yourself upwards several inches by straightening your knees slightly and then lower yourself back into that squat.
- Repeat this exercise for 30 seconds.
9. Lunges – 1 set, 30 secs on each side
Let’s end the workout with a bit of color, so get ready to work out those glutes and thighs with the rainbow.
- Start on your hands and knees with your back straight and your core engaged.
- Place your right knee more centrally while you fully extend your left leg.
- Use your left foot to draw a rainbow (arc) behind you with your right leg at the center of the arc.
- Repeat this exercise for 30 seconds on both sides.
Tips on How To Tone Your Legs and Butt Quickly
If you’re truly interested in getting the best out of your two-week program here are some important tips.
Your Diet is Just as Important as Exercise
Toning your legs and butt involves two components – building your lean muscle and burning fat. So if you’re on the heavy side it’s a great idea to consume fewer calories. On the other hand, if you’re on the slimmer side you may need to increase your calorie intake to promote muscle building. Remember, to stay hydrated, avoid processed sugars, and keep your diet balanced.
Add Some Resistance Training
Resistance training is a great way to make your workout much more effective. Things like resistance bands, foam rollers, and free weights are great ways to add some extra challenge to your workout.
Exercise Your Legs More
You can tone your legs by doing everyday activities. Walk more, stand more, skip some rope, dance more often, try out some hill sprints, and maybe even take up indoor cycling. You can also purchase a pedometer which can help you effectively track the number of steps you take in a day.
Make the Most Out of Every Workout
Obviously for the best results you want to maximize every workout. Here are some great ways of doing this:
- Start the workout with your weaker side, as this side tends to get lose form towards the end of the workout.
- Pause and hold at the peak of each exercise and contract your glutes and leg muscles before finishing the motion.
- Add explosive motions to your workouts such as little jumps, side steps, or quick lunges.
- You can also try doing more repetitions or performing the exercise more quickly as you progress.
Don’t Forget to Rest, Rejuvenate, and Recover
Remember to get at least 8 hours of sleep during this workout. Also, compression socks are a great way to help your legs recover by promoting blood flow to the muscles.
FAQs
- Can I repeat these exercises for a longer workout?
Yes you can repeat these exercises up to 3 times if you enjoy longer workout sessions.
- Do you have to lose weight to tone your legs and butt?
It’s hard to visualize toned muscles under a layer of fat, so for the best results, it’s advisable to achieve a healthy body fat percentage of about 14 to 24 percent.
- What are the health benefits of toning your legs and butt?
Toning your legs and butt aren’t just aesthetically pleasing, they help stabilize your core and back too. This gives you better posture and helps prevent falls. Also, exercising your calves stabilizes your ankles and prevents ankle sprains and other injuries.
- Does toning your legs make them bigger or smaller?
This depends on your initial size. People on the heavy side may notice their legs get smaller, while those who are on the slimmer side may notice their thighs and calves get bigger. Whatever effect you notice, the result is more sculpted legs and a toned butt.
For more workout ideas for a toned lower body, please watch this video by Chloe Ting where she shares the step-by-step process of each exercise in this 13 minutes video.
Conclusion
Our two-week shredding program is a quick, easy and effective way to tone your legs and butt. Fitness is a lifestyle, not a chore. So do the best you can to add a bit of motion to your everyday life. Remember to eat right, get plenty of sleep, and most of all…have fun.
