Exercises to tighten your butt and legs (7-day plan)
As the bikini season approaches, we are all on a quest to improve our physical appearance. Usually, getting your glutes tighter is a task that takes months, but with this simple routine, your butt, as well as your legs, will be in a better shape than ever.
The exercises listed below require 15 to 20 repetitions, in 3 or 4 sets, depending on your physical capabilities. They also require some simple requisites, such as dumbbells, exercise ball, and a resistance band.
- One leg deadlift
While standing straight with dumbbells in both your arms, and your feet close together, tilt your torso forwards. As your torso moves forward, one of your legs lifts up, while the other one remains in the initial position. With your torso forward, and one of your legs extended back in the air, try to get parallel to the ground. After holding this position for a few seconds, return to the initial one, and repeat the exercise extending the other leg this time.
- Split squat
Place a chair on the floor, and stand tall with your back facing the chair, with a set of dumbbells in your hands. Put one leg on the chair, while standing on the other one. Lower your entire body into a lunge. Stand up, straighten the leg you’re standing on all the way, and return the one that’s on the chair to the initial position. Repeat with the other leg on the chair.
- Glute Bridge
Lie on the ground, with your feet extended forward at hip-distance. Bend one of your legs in the knee, and extend the other one to the ceiling, lifting your entire body from the ground, with just your neck remaining down. Lower your body, return to the initial position, and repeat the exercise with your other leg.
- Step ups
Put a chair in front of you, stand facing it, with dumbbells in your hands. Put one leg on the chair, and step up on it, like you’re climbing stairs. Stand tall on the chair, then climb down. After returning to the initial position, repeat with the other leg stepping up first.
- Glute kick back
Get yourself in a crawling position on all fours, with the handles of a resistance band in your hands. Put the bend around your feet and push backwards with one leg, extending it as much as you can. Do a set with one leg, then switch legs.
- Side lunge
Stand up straight, with your feet close together. With a set of dumbbells in your hands, step with one leg to the side and put your entire weight on that leg, crouching down. Your other leg should move to the side while doing this, but it should remain straight. Return to the initial position, and repeat with the other side.
Get a band loop and place it above your knees. Get into a crawling position on all fours. With one of your legs remaining in place, move the other one as much as you can to do side. Do a set, then switch legs.
- Hamstring curl
Lie on your back, with an exercise ball under your feet. Roll the ball back and fort, with your hips lifted. Your arms should be on the ground, palms facing down, pointed towards the exercise ball.