Concerned about the appearance of her legs and butt, my mom asked me to make her a workout to get her toned and ready for my sisters wedding. I thought, since several people have showed interest, I would share the workout with you all as well! Have a fit and fantastic day :)
Warm-up: Walking Lunges (15 per each leg, 30 total, no weights)
Butt and Leg Workout: 3 Sets, 12-15 Reps of the Following Exercises
Glute Bridge:
Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your hips up, and at the top postion (as shown in the picture), squeeze your glutes. That's one rep, do 12 to 15.
Donkey Kicks:
Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips. Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Lower back down to the starting position and repeat with the other leg. That's one rep, do 12-15 per leg.
Dumbell Weighted Goblet Squats:
Stand holding a dumbell* or kettlebell* by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, thats one rep, do 12 to 15. *As for weight size this is something you will need to figure out, I use at 35 lb dumbell, my mom uses a 15, so if you are just starting use a lighter weight, try anywhere from 10-25*
Plie Squats:
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That's one rep, do 12-15.
Jump Squats:
Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump upward as high as you can . As you land, gently bend your knees and sink back down into the squat position. That's 1 rep, do 12 to 15.
*Disclosure: I do not have a certification in group fitness, this is just a workout I do, as an average fitness enthusiast. My only certification is in cycling, which does require me to have an understanding of leg muscles and anatomy.
