Do you want a toned and tight butt? Do you want to look good in leggings and yoga pants? Well then, welcome to your new best friend! A toned and tight butt is now within your reach if you know how to work it. The right workout routine will help you achieve your desired shape faster than expected, but trust us it won’t be easy.
You see, having a perfectly shaped booty isn’t as simple as hitting the treadmill or running after a puppy. It requires a combination of effective leg and butt exercises that target all the right muscle groups. Luckily, we’re here to help. Here is a leg and butt workout routine for women that will help you target your trouble spots in no time.
Cardio and Muscle Balance
Before we get started, we want to make sure you know why you’re doing these butt exercises in the first place. We’re not saying that you need to do cardio before doing squats. However, it’s important to understand the role cardio plays in shaping your booty. Cardio is a crucial part of a fitness program because it helps burn fat. What makes it so effective in burning fat, though, is the fact that it works your whole body.
Your butt is a super-sized muscles blaze group, so you want to make sure that you work those muscles evenly with cardio, too. If you focus solely on cardio, you risk building your butt with large and bulky muscles. You want to avoid this, so you incorporate cardio into your fitness routine.
15 Minutes of HIIT
The next step in your butt workout routine for women is to do high-intensity interval training. HIIT is a form of exercise where you alternate between intense cardio and strength training. Why is high-intensity cardio important for shaping your butt? The answer may surprise you. Let’s first start with the basics.
Your butt is 90% muscle. So, of course, you want to stretch those muscles, but you also want to build new ones. You do this by exercising your butt, but you also want to increase your strength so you can elicit Musclesblaze growth while lowering the risk of injury. The best way to do this is to work your butt at anaerobic speeds.
Aerobic exercise means that you’re working at a steady pace, but you’re also building muscle. Anaerobic exercise is great for increasing your strength but not so much for building new muscle. So, in order to lower the risk of injury and build new muscle (while still exercising), you need to exercise at high-intensity sprints.
3 Sets of Leg Press
If you’ve never tried leg presses before, we recommend that you try it. It’s a great exercise to target the hips and glutes, but you can also use it to improve your overall butt shape. There are two ways to do this exercise. First, you can do it while seated on the machine, or you can stand up and do walking lunges.
Using the machine allows you to keep the movement slow, but using walking lunges takes the movement up a notch. If you’re not sure what sets your butt off, take a look at any high-rise jeans in your wardrobe. We guarantee that you’ll be able to spot them.
3 Sets of Squats
High-intensity squats are the key to unlocking your booty potential. Now, before you go running off to the gym to do high-intensity squats all the time, there are a few things we want you to keep in mind. Firstly, squats aren’t just for your butt. They’re for your legs, glutes, hips, upper back, core, and shoulders. The more you squat, the more you challenge your entire body.
So, keep that in mind when you’re squatting. Squats are a great exercises to build muscle in your butt because they work the muscles from multiple angles. In addition to that, they also work multiple muscle groups at once. Also, squats are great for increasing your overall flexibility, core strength, and balance.
3 Sets of Stair Climbers or Step Ups
If you want to challenge yourself and get your butt in shape, then stair climbers or step ups are the way to go. They’re essentially a combination of squats and lunges, and they can be done on any staircase. While lunges and squats target your lower butt, stair climbers and step ups target your upper butt.
The best part about this is that it’s a whole-body exercise that also challenges your balance at the same time. To do stair climbers or step ups, stand on one foot and then alternate lunging with walking with the other leg. You’ll want to do about 10-20 steps or lunges and then 10-20 walking steps.
Now, that you have a better understanding of the cardio and strength training you should be doing, let’s go over what to do next. Take a regular cardio workout and do it at a vigorous pace. Then, follow it up with a strength training workout. Doing this ensures that you get the most out of your cardio sessions. You can either do circuit training or bodyweight circuit training.
Alternatively, you can do an upper/lower body circuit or a full-body circuit. Cardio workouts should be done at 75% of your maximum heart rate. For example, if you can easily talk while you’re working out, then you’re working out too hard and not doing yourself any favors. Strength training workouts should be done at 50% of your maximum weight. So, if you can lift a weight with ease, then you’re doing too much and not targeting your muscles.
Make sure that you’re doing exercises for all the muscles in your butt. Some examples would be squats for your butt, lunges for your inner thighs, and step ups for your outer thighs. These are the three main butt exercises and there are seven other exercises we recommend you do, too. Make sure that you rest between each exercise. You should also try to do them every day. If you follow these steps, you will have a flatter, stronger butt in no time!