One of the biggest problems of many women is their lower body, more specifically the butt and the thighs. No matter how thin you are, you need to firm your butt and legs with some effective exercise routines designed exactly for those problem areas. All you need is a 15-minute window in which to exercise your lower body, and soon you are going to see the difference. Even if you are very busy, 15 minutes are not so hard to find, either you choose to exercise early in the morning or during your lunch break.
Squats are among the most effective workouts that help shaping a beautiful butt. In order to get the best results, you have to learn how to execute squats the proper way. This means you don’t have to go all the way down, but rather stop when your thighs are parallel to the ground. You must maintain your weight evenly spread between the heels and the balls of your feet. Your back needs to be straight for the entire duration of the exercise, otherwise you won’t see results too soon. If you want, you can replace this exercise with barbell squats and get even faster results.
The resistance band workout is another easy one you can do at home or at work, provided that you always have the resistance band with you. You can actually use the band for two different workouts, the glute bridge and a modified form of squats. For the glute bridge, you have to place the band on your thighs, just above the knees, while resting on your back, with the knees folded. The arms are nicely aligned along the body, with palms facing up. You need to push your pelvis towards the ceiling, thus creating a tension in the hamstrings. You can help yourself with the arms. Maintain the position for 30-60 seconds, then relax and focus on the sensations inside your body. Repeat a few times during your workout session.
The modified squats will be performed with the band positioned above the knees. This will enable you to maintain the feet shoulder-width apart, which is a safe position when performing squats. When squatting, push your butt towards the back. This will ensure a maximum of effectiveness. If you do the exercise correctly, you are going to feel it in your legs. If it’s too easy, you probably do something wrong, so you should revise your workout in detail and watch your posture.
The mini band can be used for other workouts that strengthen and shape the lower body. For instance you can position it around your feet and under the soles, and then list one foot off the ground and try to bring it to the hip level. Don’t push, stop where you feel comfortable and try to maintain your position for a few minutes. You could have balance problems in the beginning, but with time, you are going to become better and better.
The most important thing to keep in mind is that you can’t sculpt a toned and slender body over night. You need to do your exercises constantly, at least five times a week for many weeks to come.
For another example of a great 30 minute lower body workout for women you can also check the video below… All the best!