Adapts the intensity of exercise to increase your chances and see time and difficulty as you go taking practice to get better results and avoid injury.

Buttocks and legs are very important parts of the female physical attractiveness and, for this reason; many are trying to keep them in shape by practicing various exercises.

Some people have the opportunity to go to the gym every day to work these two parts of the body under the recommendations and guidance of a professional trainer.

However, they also do not have enough time or money to go every day to such places, which becomes an obstacle to the desired body look.

Exercise

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Fortunately, at present it does not need to spend much time or resources to get that Cast and toned figure. Adopting a daily workout with home exercises, you can begin to strive to achieve this goal without a single excuse.

Still you do not know how to shape and tone your butt and legs without leaving home? Be sure to take in your daily routine the following 5 years.

1. Squats

In all training to reaffirm and strengthen the buttocks and legs are number one exercise squats.

This move not only serves to tone, but has proven to be good for the formation of muscle mass.

How to do it?

  • Stand with legs apart at shoulder width, with a bar attached at the ends and resting on his shoulders. If you do not have a bar, you can with a pair of dumbbells.
  • Keeping your back straight, bend your knees and lower your buttocks as if you sit in a chair.
  • Return to starting position and do 3 sets minimum of 10 repetitions each.

You may also like to read another article on CarolineJoyBlog: Five exercises for a sexy arms, toned and very feminine

2. Lateral displacements

Side trips are a good complement to firm and tone the muscles of the lower body.

How to do it?

  • Stand straight with feet together, holding a barbell at the ends resting on the shoulders.
  • Separates one leg side flexing the knee so as to form an angle of 90 degrees.
  • Complete 3 sets of 10 repetitions on each leg.

3. Lunges moving

If you have a long hallway and have a pair of heavy dumbbells or weight bars, this movement should not miss in your routine.

This causes some pain at first, but it helps to have legs and a firm and strong back.

How to do it?

  • Stand holding the barbell and dumbbell and bring one leg forward at an angle of 90 degrees.
  • Back leg should be bent so that it appears that will touch the floor.
  • Do broad steps along the corridor, without losing balance and posture.
  • Do 3 sets of 5 repetitions on each leg.

4. Hip extension

Hip extension takes a quadruped position and known as “kicking horse”.

It’s a move that allows molding and working the buttocks and legs and abdomen.

How to do it?

  • Adopt a quadruped position, supported by the forearms and knees on a mat.
  • Raises the leg back so that the knee at an angle of 90 degrees and the foot is facing the ceiling.
  • The neck and back should remain straight and abdomen contracted.
  • Hip, thigh and knee of the extended leg will have to be aligned parallel to the ground.
  • Return to starting position and do 10 to 20 repetitions on each leg to complete 3 sets.

You may also like to read another article on CarolineJoyBlog: How Sporting a Marked Abdomen

5. Walk up and down stairs

Do you have stairs at home? Perfect! Will be your allies for exercise. This so daily activity is perfect to have a bottom and a leg more toned.

How to do it?

  • Always wear comfortable clothing that facilitates the movement. Start small and see increasing speed to make it more intense.
  • Be careful with the intensity because of the risk of reaching knee injury.
  • Spend about 5 to 8 minutes and take advantage of its benefits.

Be patient!

For more disciplined you are with this routine, the results will not be immediate, nor within days.

You will have to be very patient and, above all, constant for that week after week start making noticeable changes.

Finally, remember that the results depend very much on the diet and other habits.