May 222015
 

Legs and Butt Shaper Workout

Legs and Butt Shaper Workout By BeFiT

Legs and Butt Shaper Workout

Steps for the legs and butt shaper workout:

1. Chair Pose
Put your feet together, shift your weight back into your heels, join your hands together in a prayer position and take it down, in a squat position. All you have to do is pulsing, that is go up and down, but just a little a bit. Ensure that your feet does not move from its position. Squeeze everything and you will feel that your body is getting heated which is great. The heat causes change. Do this for 30 seconds.

2. Side Squats
Lift your right leg up and put it at a certain distance from your left leg. Do this back and forth while staying in your squat position. Do this continuously for 30 seconds.

3. Lateral Kick
Shift your weight to the left leg, take your right leg a bit to the side, flick it and then tap it down. When you flick, it has an impact on your obliques and your standing leg works on your outer thighs. Do this for 30 seconds.

4. Jump Squats
Take a small jump and sit back in the squat position. Do this continuously for 15 seconds. While you jump, take your hands back and when you come to your squat position, join back your hands. Ensure that your hands are straight when you are taking them back. After performing jumping squats, come back to the chair pose and do it for 30 seconds. Catch your breath and relax your shoulders.

Again perform side squats and lateral kick but this time to the left side. Do each exercise for 30 seconds. Perform jump squats again for 15 seconds.

You are half way to finish legs and butt shaper workout.

5. Curtsy Lunges
Put your hands on your hips. Put your legs at a little distance from each other. Now take right leg behind your left leg in a cross position, bend your knees but make sure they do not touch the ground. Take your right leg as much far as you can. While doing this, keep your hips facing forward. Do this for 45 seconds.

6. Plie Jumps
Stand straight with your toes slightly apart and abs squeezed in. Sit in the squat position, then take a jump and bring your feet together and again sit in the squat position. Do this continuously for 30 seconds and then relax.

7. Hydrants
Sit down on your knees. Now place your hands on the floor. make sure that your hands and knees are in a straight line and your back is straight. Now lift your right leg up and bring it down again. Do this continuously for 30 seconds.

8. Hydrants/ Extension
Stay on your all knees and arms. Now lift your right leg up, give a flick and bring it down. Do this for 20 seconds.

9. Rainbow
Stay on your all fours, then lift your right leg and take it to the left while keeping it straight. Try to get your leg up and around as much as possible. Do this for 30 seconds.

Now repeat the last three exercise for the left side.

While performing legs and butt shaper workout, pull in your abs tight and remember to breath.

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