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The Best Exercises For Obtaining Sexy Thighs And Butt!

The Best Exercises For Obtaining Sexy Thighs And Butt!

Thighs! Butt! You don't need to keep them hidden any more. All you need to do is follow our routine. Read below to sees various exercises and how to properly perform them.

Thighs! Butt! You don't need to keep them hidden any more. All you need to do is follow our routine. Start with this program at least three months before the wedding day and you will be amazed with the results: Tight butt and thighs, and a strong boost in confidence!

It is imperative that you follow an adequate and well balanced diet to get the best results from this program.

Exercises


Squats ///

Stand with your feet shoulder-width apart; place the barbell on the rear part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Bend your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement.

Leg Press ///

Lie down on your back on the Leg Press Machine's seat. Place your feet shoulder-width apart on the plate. Push the load with both feet equally and unlock the safety pads. Lower the load in a controlled manner till you reach a 90-degree angle formed by your calves and hamstrings at your knee joint. Then push it back to the starting position without locking out your knees.

Leg Press
Leg Press



Stiff-Leg Deadlift ///
Dumbbell Lunges
Dumbbell Lunges

Stand with your feet shoulder-width apart holding the barbell in your lowered arms, in front of you. Bend forward at the waist by flexing the hip. Keep your back flat and your head up. Tighten your buttocks and lock your knees while bending forward. Stop going down when you feel your hamstrings fully stretched and go back to the starting position.

Dumbbell Lunges ///

Hold a pair of dumbbells in your lowered arms beside your body, palms facing your body. Place one foot in front of the other. Bend your rear knee and direct it towards the floor. Do not force your front knee to go forward. Repeat the movement without moving your legs.

Lying Leg Curls ///

Lie face down on the leg curl machine. Place your knees in front of the bench's edge. Place your Achilles tendon (Located below the calves) under the pads. Flex your knees while tightening your glutes in order to lift the weight.

Lying Leg Curls
Lying Leg Curls



Leg Extension ///

Sit on the leg extension machine with your back supported on the machine's chair and your feet behind the padded bar, at ankle level. Extend your legs by straightening them at the knee joints. Hold extended position for one second and then slowly return to the initial position.

Leg Extension
Leg Extension



Hip Abduction ///

Sit on the hip abduction machine. The outer side of your knees must be placed on the pads and your feet fixed on the machine's platforms. Open and close your legs against the selected resistance.

Hip Adduction ///
Standing Calf Raise
Standing Calf Raise

Sit on the abduction machine. The inner side of your knees must be placed on the pads and your feet fixed on the machine's platforms. Adjust the pads' width. Start by closing your legs and then return to the starting position.

Standing Calf Raise ///

Position yourself on the calf machine while placing your shoulders under the pad and the heels off the edge. Start lifting up and down with your toes while keeping your back straight and your knees locked out.

Seated Calf Raise ///

Sit on the seated calf machine and place your knees under the pad with a 90-degree angle between your calves and hamstrings (rear thighs). Keep your heels outside the platform. Release the brake and start raising the load up and down with your toes.



Sexy Thighs And Butt Program

In order to maximize the results, you must perform the following program in detail, as described.

Workout, Day 1:

  • Barbell Squat Barbell Squat

    Barbell Squat

    3 sets of 8-12 reps
    Targeted Muscles: Gluteus Maximus (Butt), Quadriceps, Hamstrings
  • Leg Press Leg Press

    Leg Press

    2 sets of 10-15 reps
    Targeted Muscles: Gluteus Maximus (Butt), Quadriceps, Hamstrings
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 12-15 reps
    Targeted Muscles: Hamstrings
  • Thigh Abductor Thigh Abductor

    Thigh Abductor

    3 sets of 15-25 reps
    Targeted Muscles: Gluteus Maximus
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    3 sets of 15-20 reps
    Targeted Muscles: Calves (Gastrocnemius, Soleus)


Workout, Day 2:



Conclusion

So if you are a beginner start with a minimum weight and increase it gradually as you improve and progress in the program. After experiencing the available machines, select the load so you can perform the suggested number of repetitions, but not more.

Email: rudysle@hotmail.com


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About The Author

I am currently working as a Physical Education Teacher, a Personal Fitness Trainer, Basketball Coach, and Mental and Physical Conditioning Trainer for many sport teams and professional players.

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ireneabd

Rep Power: 1094187

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ireneabd

Thanks!

Article Rated:
Apr 29, 2012 10:37pm | report
 
trisha431

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trisha431

good article except too many machines. there are many exercises you can do to strengthen and tone with just your body weight and a heavy set of dumbells

May 1, 2012 10:16am | report
 
RicoSuavemente

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RicoSuavemente

Trisha, you can't build super large legs and glutes off of just your own bodyweight. Now you can improve upon a regular physique, but no way can bodyweight ever match machines even with dumbells.

Apr 9, 2013 10:29pm | report
GodivaDiva

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GodivaDiva

Please advise me of some good workouts without the machines.

Sep 16, 2013 10:51am | report
Karleyde

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Karleyde

Great article I am a fan of the majority of these exercises!

May 4, 2012 9:03am | report
 
Showing 1 - 5 of 5 Comments

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