Best Butt Exercises and Thigh Workouts to Burn Fat FAST and Sculpt Your Legs

SEXY LEGS & BUTT MAKEOVER Contribution By Joey Atlas M.S & Erica Pearce (Page 3)

Want FAST results? Here's a mini-workout routine you can do in minutes. This group of four targeted exercises will tighten and 'super tone' your legs, butt, hips and thighs, and will also reduce flab! - The only piece of equipment you need is a $20 exercise ball.

Synergistic body-weight exercises for women can help the average female achieve specific lower body goals. Primary examples are:

- Anti Cellulite Exercises: For targeted cellulite reduction (get rid of cellulite bumps)
- Toning Exercises: For toning, strengthening and lifting saggy or droopy muscles
- Sculpting Exercises: For shaping specific lower body areas and trouble zones
- Firming Exercises: For tightening up soft muscles and smoothing bumpy skin

Exercise physiologist Joey Atlas M.S. of LowerBodyMakeover.com takes you through a combination sequence of four body-weight exercises which stimulate the legs, glutes and thigh zones. This mini-workout routine will also get the middle and lower back working as well to help tighten, tone and reduce flab.

Exercise (1) – Double-Leg, Hamstring Curl (for back of thighs & butt)

Lying down on a mat or soft surface, facing up – place your heels and calves on top of an exercise ball (55cm or 65cm is ideal). Arms on the ground at your sides. Lift your hips off the ground by pushing your heels and calves into the ball. That is your starting position. Then curl your heels in toward your hamstrings, while pushing your hips toward the sky. Stop when the bottom of your feet are on top of the ball. Then slowly return the the starting position.

Exercise (2) – Double-Leg, Knee-Up & Down (for quads, fronts of thighs)

Get onto your hands and knees – on an exercise mat or soft surface. Bring your toes forward. Then slowly lift your knees off the ground and get yourglutes up toward the sky – so your legs are almost fully straightened. Then slowly return to the start position – lightly touching your knees to the ground.

Exercise (3) – Symmetrical Hip-Extensions (glutes, low and mid back)

Lying down face-up now. Bend your knees and point your toes upward – so your heels are the only part of your feet touching the floor or mat. Push your heels into the ground and lift your hips toward the sky. Give a slight pause at the top. Then slowly lower your hips to touch the mat. Breath out on the way up (as you exert) and breath in on the way down (as you relax).

Exercise (4) – Exercise Ball Squats (for the whole lower body)

Place an exercise ball against a wall and then lean against it with your lower back area. With your feet shoulder width apart – slowly squat down as the ball rolls up toward your upper back/shoulder blade area. Pause for a second or two – then slowly return to the top position, keeping a slight bend in the knees at the top. Breath in going down – breath out going up.

You can increase the level of difficulty by adding an extra 5 or 10 repetitions to each set, and for a much more intense workout to really challenge your fitness level, repeat this mini-routine a second and third time.

Exercise Ball Size For Your Height
55 cm - - height 4' 11" - 5'4"
65 cm - - height 5' 5" - 5' 11"
75 cm - - height 6' and taller

Ideally, when sitting on the exercise ball your legs should be bent at a 90' degree angle to your thighs, and your thighs should be level with the floor.

Thigh and Butt Exercises to Target Cellulite

Fitness professional Lisa Arendell M.S. demonstrates six lower body exercises that will help you lose fat from under the butt and the thighs, and will sculpt your legs for a perfect pair of pins and a sexy rear view.

To sculpt or trim down fat you will need to increase your heart rate - Lisa puts that into this workout routine whilst targeting all those big muscles in the legs and butt.

(1) - Around the world left leg - 10 on each leg
(2) - High knee run - 20 on each leg
(3) - Squat to superman - 10 on each leg
(4) - Mountain climbers - 20 on each leg
(5) - Lunge to kick-back - 10 on each leg
(6) - Squat turn - 10 to the left and 10 to the right

Rest for one full minute to get your breath back, then repeat this exercise routine up to three more times if you are able to. Do this 2 to 3 times a week and you will soon notice a difference in your lower body - toned sculpted legs and a nice tight rear end.

Ultimate Inner Thigh Exercises

This last video is all about toning up the inner thighs. Women are always asking how to get that inner 'thigh gap' that all catwalk super models seem to have. Well here it is... the toughest 10 minute workout routine that blitzes all other inner thigh exercises.

Pilates instructor Cassey Ho demonstrates her ultimate inner thigh workout, a three exercise routine (fire hydrant, sideways scissors and inside leg lifts) that has fast become a favorite amongst her followers.

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