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Feb 13, 2011

How to get sexy legs and a tight butt at home - Part 3


Time for the final post in the series on how to get sexy legs and a tight butt by working out at home. Here we will look at the final few exercises, the best weight loss cardio and then put it all together in a workout.

The Exercises (cont…)

The Wide Legged Squat

Muscles targeted - the hamstrings, quadriceps, glutes
The wide legged squat puts a bit more emphasis on the hamstrings and lower butt so we can use this quite well. It is a little bit difficult to add resistance to, however, due to the funny posture.
How to - 
Stand with your feet wider than shoulder width and simply perform a squat to the point where your legs are parallel to the ground. You can add resistance by holding some dumb bells if you like or you can try speeding up each repetition.

Sexy Legs and a Tight Butt Cardio

As I mentioned, you need to lose weight as well as building muscle if you want to have a nice firm butt and some sexy legs. So, in this workout we will be including some cardio as well as the exercises mentioned above.
Rope Jumping / Skipping
Skipping is one of my favorite ways to lose weight at the moment and is perfect for the home workout.

The Sexy Legs and Tight Butt Workout Program

Here is the actual workout that you will perform at home.
1. Warm up with light jogging and stretches;
2. Cardio - perform rope jumping for 10 minutes as fast as you can;
3. Exercises -
Jumping Squat - 4 sets to failure
Step Ups - 3 sets to failure
Walking Lunge - 4 sets to failure
Wide Legged Squat - 2 sets to failure
Perform each exercise with only 30 seconds break in between each set. Make sure your technique is perfect and you do not push yourself too hard in the beginning. Also, you should try to add resistance each session by pushing yourself harder, doing more reps or adding more weight. Perform the workout twice a week.
4. Five minutes of rope jumping.
5. Leg stretches for five minutes.
Conclusion
That is the home workout that will bring you amazing results. As I said, I used this workout for many years at home in training for soccer and found improved strength and power as well as losing weight and adding some size to my legs.

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