Every woman desires to have ideal thighs and butt because nothing is sexier than the thighs and the round butt of a woman. And the best part about these two areas is that you can build them, shape them and mold them to look exactly how you desire. It should neither be too tight nor too bulging out or sloppy, making it look like dried up tree branches. Nobody wants a flat butt, with legs Workout Schedules of a bird, looking like a starved person. Hence, only the right workout schedules can make your thighs and butt, strong and firm. So, here are some workout schedules to follow.
1. Donkey Kicks (4 sets of 12 reps)
If you desire your butt to firm and thighs to be strong then get down on your hands and knees, by keeping your core tight and back flat, raise a leg and keep knee at 90 degrees. Push that leg as high as you can in the air and lower back down, switch legs after every set.
2. Adductor Squats (10 to 12 reps)
Keep your back straight and arms locked with the dumbbell in the middle. And your feet stance should be wider than your hip width. Slowly lower your body weight into a squat then hold before your rise back to the start position. This practice directly benefits your thighs and butt.
3. Glute Bridges (one set of 12 reps)
This is a two-part exercise, starting with glute bridges. Bend your knees, with feet flat on the floor and lie on your back then place the weight on your pelvic area. Keep your core tight, raise your hips up off the floor and thrust them as high into the air as you can, squeezing your firm butt at the top. But keep shoulders on the ground. Without your butt touching the floor, lower your hips down.
4. Kettlebell Mountain Climbers (Return, switch legs and repeat for number of reps)
Get into a push-up position with each hand on a kettlebell, feet hip-distance apart. Brace up your core and keep hips down in line with the rest of your body, thereafter, drive one knee as high as you can in towards your chest. Your thighs indeed get strong with this practice.
5. Curtsy Lunge (4 sets of 12 reps per leg)
Stand with your feet hip-width apart, and take a big step back with your other leg, by keeping your weight on one foot then cross it behind your left leg (as if about to do a ‘kneel’). Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your core tight the entire time to stabilize yourself. Rise back up into your starting position and do the same thing with the other leg. Make sure your toes are pointed straight ahead the entire time, and keep your knee firm over your ankle to avoid injury.
6. Side Lying Leg Kicks (10 reps)
Lie down on your right side, supported on the elbow, legs long and slightly in front of the body. Raise left leg to hip height, exhale to kick left leg forward and pulse, inhale, lengthen leg to back x 10 reps. Strengthen arm and shoulder position and extend both legs long in line with body, press body up to a side plank, hold for a slow count to 10. After every rep repeat with the other side.
7. Lunge and Press
Start with the weight or kettlebell to the right side, feet shoulder-width apart and abs on. Take a long step forward into a lunge position with your thigh at 90 degrees, parallel to the floor. Take care that your knee is not over your toe. Then press the kettlebell/weight above your shoulder in a controlled movement, breathing out as you do this, then return the weight to the hips and step back with feet shoulder-width apart. Repeat on the other side. Master this first before you go for speed and twists or advanced techniques.
8. Sumo Squat with Kettlebell (4 sets and 15 reps)
Start with your feet apart and point your feet to 45 degrees away from your body. Holding the kettlebell in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend your knees and send your hips backward, lowering your body and the kettlebell as far as you can without compromising your posture. Try to get the weight all the way to the ground without actually touching it. Then rise back to your starting stance, by squeezing your firm butt at the top of the movement, which is one rep.
9. Glute Bridges with Medicine Ball (Repeat and complete as many as you can)
Lie down flat on your back and place both heels on top of the medicine ball. Then push your heels down through the medicine ball and raise your hips up to a bridge position and then again lower your hips back down to the starting position. Here both your butt and thighs become strong and firm with this workout.
10. Heel Sky Raise (Perform this slowly, pausing at the top of each repetition)
This is one of the workout schedules, which will make your butt strong and firm. Get down on your knees and elbows then put one leg out straight and flex your foot. Focus on lifting this leg off your butt (leg must stay straight or you are not using your butt). Slowly raise your leg from the ground until it’s in line with your body and lower back to the ground. Always keep the height range between the ground and your torso, otherwise, by raising too high you will use your back muscle instead of your butt.
11. Single Leg Ballet Kicks (Perform slowly and stretch maximum)
Start by correcting your posture, drawing your belly into your spine while finding something straight ahead to focus on with your eyes. Keeping your chest up and shoulders back, bring one hand down to touch the opposite toe, staying perfectly aligned and getting the back leg as high as you can. You must get maximum stretch down the hamstring of your standing leg. Perform this workout slowly and with lots of control. This exercise produces amazing results with practice.
12. Lower Half Lunge (Do 15 pulses each leg and perform slowly)
This workout targets several muscle groups especially thighs, simultaneously and elevates your heart rate and will have your legs burning while forcing your glutes to contract without rest. Start in a lunge position with your back knee on the ground and keep your chest up, torso straight and belly pinned to the spine, bring your knee off the ground until you’re halfway up. Then go back to the ground.
This workout smartly targets all areas of the glute and will help give you strong and firm rounded butt. Start by lying on your stomach with perfect alignment and hands placed on the ground under your chin. Feet should be together and flexed. Using one leg at a time, imagine you have a bottle on the outside of your foot and you’re trying to get your foot up and over the bottle. Come back to starting position, making your way back to the imaginary bottle. Make sure to keep your leg straight and glute contracted as you want to focus on using your glute to lift your leg.
14. Pelvic Tilts (Release and repeat)
If you want your butt firm and thighs strong then this is the ideal workout. Lie on your back with your knees up and toes pointed up (on your heels). Slowly raise your hips off the ground until your pelvis is like a bridge. Hold this position for five seconds, focusing on squeezing your glutes up and belly down (imagine you are trying to get them to meet in the middle). Release and repeat.
15. Squat and Run (20 reps and switch legs)
Keep your feet together and lower down into a squat then shift weight into your right heel. Try to maintain a squat then tap your left leg back behind you (as shown in picture A). Tap left foot back to right (shown in picture B). Repeat while holding the squat in the right leg the whole time. The result is strong thighs.
16. Standing Donkey Kick (20 reps)
Lower into a one-legged squat (same position as in your squat and run). Place your weight on your right heel and keep knees side by side. Lift your left heel off the ground (picture A) and extend leg behind you. Pull leg back into starting position, keeping it off the ground. Hold your last rep up and pulse for 10 more reps.
17. Booty Cross-Over
Make a beginning by getting down on all fours. Extend left leg out behind you (picture A). Kick left leg up (picture B), then cross it over your right leg (picture C). Lift leg back up to center and lower down to starting position. Hold the last repetition up at the center (picture B) and pulse up for 10 more reps. Swap legs.
18. Leg Extension with Hip Thrust (10 reps)
Start off with your back on the mat, knees bent at 90 degrees. Extend left leg straight up and lift your hips off the mat (picture A). Pull left knee into your chest while keeping your hips off the ground (picture B). Extend left leg straight out at a 45-degree angle, keeping knees at the same height, side by side (picture C). Pull leg back to center and lower hips down. At the last rep, hold position A and pulse up for 10 more reps, really squeezing your glutes at the top. Swap legs.
19. Sprinter Step-Ups
Walk from one spot to the next by raising each knee high towards your chest, on your toes at the top with the grounded leg and then come down and repeat the other side. The less distance you make, the better you are doing – this is about control and technique, not speed and covering a large area. This makes your thighs pretty strong.
20. Prisoner Squats
Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head. Keeping your elbows back, bend into a squat position – the wider squat the easier it is to get into a low squat with a straight back. Press back up to the starting position and repeat. If you have trouble getting to 90 degrees with a straight back, take your feet wider to ensure you don’t compromise technique or put something under your heels such as a flat-rolled towel or yoga mat. Or get your partner to provide an ‘anchor’ so you can retain posture and get a deep squat.
21. Medicine Ball Squats
Stand with your knees slightly bent and hold a medicine ball with both hands. Then fully extend your arms straight out in front of your body at shoulder level and perform a full squat. Return to the start position. Repeat and complete as many as you can in the recommended amount of work time.
22. Bulgarian Split Squat with Kettlebells
It’s an ideal thighs workout. Start by standing 3-4 feet in front of a bench with kettlebells in each hand. Put the instep of your left foot on the bench behind you. Keeping your back straight, lower your body until your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should be upright while your right lower leg is perpendicular to the floor. Push yourself back to the original starting position. Repeat with the right foot on the bench.
23. Leg extension (24 reps)
The leg press is considered a compound exercise for thighs because multiple joints are involved. There are different types of leg press machines, including ones that have you sit up or recline back. All of them force your hips to extend, your knees to straighten and your ankles to plantar flex as you push the sled away from you. The majority of the force produced to push the sled comes from your glutes, which extend your hips. Your quadriceps and calves handle movement at your knees and ankles, making them strong and firm.
24. Yogi Squats
It is one of the best butt and thighs workout, which makes them strong and firm.
1. Grab desired dumbbell weight and stand with your feet slightly wider than your hips, toes pointed outwards.
2. Lower your hips down to the ground so you are essentially hovering.
3. Holding the weight with both hands, press and rest your elbows on the inside of your knees.
4. Keep your feet planted on the ground and lift towards the ceiling, leading with your glutes. Keep your back straight. Stop when you are parallel to the ground.
5. Return back down to the starting position and repeat for instructed reps.