subject: The 3 keys to firming your butt and legs [print this page] I usually have a lot of people tell me they want to firm up there butt and thighs. Well a lot of girls do, not so much guys. When we sit down and discuss there goals. Today, How would you like to know 3 quick ways to get real results for your butt and thighs.
Exercise selection is very important. To much focus on isolation exercises and machines. Avoid leg curls, leg extensions and all cardio machines. Focus on body weight and free weight exercises. That evolve the major leg and glutei muscles.. Some of my favorites are lateral jump squats, Single leg RDL and deep lunges to name a few. These are great exercises for firming not bulking and since your recruit multiple muscles at the same time, you'll burn more calorie and increase your metabolism. Burning more fat, which will make your legs look even better.
A lot of people work out but few make sure they feel the muscles working. You want make sure you contract the muscle right, for the best results. What I mean is bracing your abs when doing planks or kettle bell swings. Squeezing your shoulder blades when doing a seated row. Same thing goes for your legs and but. . People get in a bad habit of putting to much weight on the front of there foot while doing lunges, squats and step ups. Not only is this ineffective, but it is also dangerous because you bring your knee over your toes putting most of the weight on your knee and the surrounding tendons. So, this is how to make sure you contract your leg muscles properly. For most leg exercises you always want your heel flat. Pushing through your heel as you come up from your step, squat or lung. Then squeezing your butt when you get to the top of the move. Feeling your but and thigh work will finally give you the back side you always wanted.
This last tip is especially important for any one wants to focus on the butt. Depth is key to targeting the glutes to lift and firm your butt. No more partial squats, or lunges. When you do these exercises make sure your working thigh, is parallel to the ground. When you do this you insure your butt is working over time. If have trouble doing deep squats . Start squatting on a bench, steps. Squat till you butt touches the bench, then drive through your heels and squeeze your butt. Before you'll know you will be squatting deep and have firmer butt.
