Desire to look glamorous and have that glamorous body that turns every head towards you is a common feeling everyone has. But it is more prominent amongst women than men. And leg and butts are the body parts that every woman on earth would want to be in shape. And that perfect shape can be attained through leg workouts for women.
Toning your butts through leg workouts is not a herculean task, especially leg workout for women as their body is more flexible. All you need is a regular workout, discipline in life with regards to eating habits and a proper lifestyle. Weight training workouts are the most popular amongst women who want to increase butts in no time. You need to focus on exercises that tend to increase muscle mass and also include dietary supplements that are known for increasing muscle mass and strength.
Read below our List of Top 15 Leg Workouts for Women to increase BUTTS instantly:
Basic Bridge
Lie down on your back and knees bent. And then keep your feet on the floor and both the arms extended at sides with palms facing downwards. Now, lift your hip up while pressing into your heels. Stay in this position by holding for ten deep breaths and then slowly put down your hips towards the floor. This needs to be repeated at least 5 times.
Sun Salutations
Also known as Surya Namaskara, this is a yoga practice that will not only benefit your butts but also detoxify and stimulate almost all the organs of your body. It is best done early in the morning and in an empty stomach. It consists of a set of yoga poses that will lead you to your target.
Hip-Lifting Progression
Lie on the floor on your back and both the arms at the sides with knees bent and feet on the floor. Now lift the hip up, hold for a second and then get back to the previous position. Repeat this for 60 seconds, squashing your glutes and hamstrings at the zenith of your range of motion. If your body tolerates and allows you then you can make this exercise a bit more difficult by extending one leg at the top of the lift and keeping the thighs parallel and holding lifted position for around 5 seconds.
Squat with Kick-back
It is a power-packed exercise in which you need to first stand with your legs separated at shoulder-width apart. And then sit back to a squat followed by bringing both the fists close to the chin. After that fetch your left leg straight behind you and extending your arms in a forward direction. Repeat this for both the legs.
Toe Taps
During this leg workout for women, you need to lie on the floor with both the arms on the sides. Now lifting your feet, you need to bend your both knees to 9 degrees in a way that your thighs are perpendicular to the floor. This will be followed by slowly and steadily tapping your toes to the floor one by one.
Single-Leg Front Raises
This is one exercise that can be done with minimum coordination and has numerous benefits. Take a dumbbell of 5 pounds in each hand and stand with your feet hip-width apart. Now bend and raise your right leg around 3 inches above the floor. Raise both the hands in front of chest with palms facing down. After the raise, each arm above head, holding it for 3 counts and bring it back to chest height. Repeat it for 4 reps on each arm and then the whole process for the other leg.
Dumbbell Squats
Put your legs at shoulder-width apart and take 8 to 10-pound dumbbells in each hand. Now lower your upper body by bending the knees. Make sure your posture remains straight during this. Repeat this 15 to 20 times to gain maximum benefit.
Single-Leg squat with towel
During this exercise, you need to stand with your feet together and then place your right foot above a folded towel. Now shift your weight towards the left leg and try to slide the towel towards your right side and then get back to the starting position. Repeat this with the other side too.
Plie
This exercise helps in strengthening the glutes, legs, and calves and increases the motion-range of your hips. It is a medium intensity exercise helpful for increasing the butts faster.
Explosive Lunges
Also known as strides or lunges, this exercise is very useful for legs and buttocks. Just stand with your feet together and hands on your hips lunging forward with your right leg. Now, start jumping up and switching your legs in mid-air, and then land with your left leg in a forward lunge.
Other Leg Workouts for Women include:
- Donkey Kick
- Bridge with tubing
- Curtsy Lunge with Kick
- Clam Dig with Rotation
- Prone Hip Extension
So, try these routine leg workouts for women to help your butt muscles gain mass and thus increase butts instantly. A useful suggestion in this is that you should initially start with fewer exercises and then after few weeks when your body gets trained and used to this consistent training, you can increase the workout volume, as this will help your butt muscles get adapted to the stress of workouts.
