12-Minute Exercises For Irresistible Legs!
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Sorry diehard dieters, but simply eating healthy is never enough for staying in shape. If you desire a toned, shapely figure then you must combine that healthy diet with a good exercise regime. According to fitness experts, the best way to tone your legs and butt is to perform – you guessed it – squats!
That’s right. Not only can squats help you achieve slim, toned legs but also an enviously firm bubble butt! Unfortunately, like most exercises, squats come with many variations that can be rather confusing for a first-timer. If you are new to the whole squats game, worry not, we’ve got your back – scratch that – butt!
Here we have 12 different types of squats that you can perform with ease. Lithesome legs don’t have to be a fantasy anymore!
1. Basic Squats
The basic squat is a great way to start off since it requires very little effort to learn. In order to perform a basic squat, simply hold your hands together like you are offering a prayer (or leave them stretched out if you want more of a challenge) and bend your knees until your butt is in level with your knees. Return to your original standing position and repeat.
Performing squats requires a lot of dedication but the rewards are great.
2. Squats With A Back Kick
A squat with a back kick helps give your glutes a little more action. Performing a back kick is a great way to ensure that your legs and butt are getting a workout simultaneously.
In order to perform this rather fun squat variant, start off by performing a basic squat. As you return to your resting position, lift your leg in the backward direction as far as you can, almost like you were trying to kick back like a horse. Make sure you alternate the leg you use for the back kick after each squat.
3. Sumo Squats
Performing sumo squats is a great way to work out your adductor muscles (situated in your inner thigh). In order to perform a sumo squat, make sure that your legs are wide apart (at least 3 feet). Twist your feet 45 degrees and bend until your thighs are parallel to the floor. Rise back up and repeat.
Performing a sumo squat may take some time to master since you are bending your body in a way that it isn’t accustomed to. You may also feel soreness in your inner thighs. However, this is a good sign for it indicates that your unused adductor muscles are finally being worked.
4. Sumo Squats With Outstretched Arms
Working out your arms while performing a sumo squat is a great way to add cardio to your leg workout. This ensures that both your lower, as well as upper body, are being worked on.
To perform this exercise, stretch your arms out above your head. Proceed to perform a sumo squat and move your arms down before raising them back up in the anti-clockwise direction.
5. Sumo Squats With Knee Raises
In order to have a great waistline, combine a sumo squat with knee raises. To perform this exercise, place your hands on the back of your head and perform a sumo squat. Once you are returning to your original position, raise your knees until they are parallel to your arms.
This exercise helps workout those oblique muscles in your abdomen.
6. Jump Squats
Performing jump squats are a great way to improve both your leg and arm muscles. All you need to do is place your arms on your sides as you perform a squat. Once you are in the squat position, bend your arms and tighten your abdomen and leg muscles. Jump back up and push your arms outwards in order to complete one rep.
7. Narrow Squats
These squats are a great way to prepare yourself for our next squat variant.
In order to perform this exercise, you need to ensure that your feet are closer together as you perform a basic squat.
8. Pistol Squats
Considered as one of the most difficult squat exercises, pistol squats are a great way to improve your balance, flexibility and leg strength.
9. Curtsy Squat
In order to perform this exercise, follow the above-displayed stance. Make sure to alternate the leg position after each squat.
10. Split Squats
Another difficult yet highly rewarding type of squat, split squats are a great way to tone your legs and butt. Simply raise one leg forward while performing each squat. Make sure you alternate the leg after each squat.
11. Side Squats
This squat variant concentrates on the side muscles of your legs that are often ignored in other exercises.
12. Pop Squats
Similar to star jumps, this squat exercise combines several other squat exercises in one to give you the best results. Simply perform a star jump but go into the squatting position after each jump in order to perform a pop squat.
Play around with each squat variant until you create a 12-minute squat regime you feel comfortable with. As the weeks go by, increase reps and progress to harder variants. We promise you the results will be well worth the effort.
Stay fit, stay beautiful!
