Every person is unique and our body physique is no different. Some people have more developed upper bodies – wider shoulders and stronger arms. Some find that their legs are more responsive to physical exercises than any other muscle group. If you are not satisfied with your lower body, we are here to offer you advice on some exercises that are perfect for shaping your legs and butt!

Here are 10 exercises that hit every muscle in your lower body.

#1. One leg kick

Get on your hands and knees. Lift one leg up, keep your knee bent.

#2. Lateral leg raise

Lie on your side. Lift one leg up and put it down. Switch sides.

#3. Glute bridge

Lie on your back with your knees bent. Lift your hips up as high as you can, squeezing the glutes.

#4. Back lunges

Stand straight, do a sitting-down movement, putting one leg back (like standing on one knee).

#5. Side lunges

Step to the right side and bend your right knee. Then switch sides.

#6. Squat

Stand straight, start sitting down as if you are sitting on an imaginary chair. Keep your back straight.

#7. Step-up on a chair

Use a chair for this exercise. Step up on the chair and then step down with the same leg.

#8. Crab walk

Perform a squat and hold this position. Walk to the side with your knees bent. Take 5 steps to the right side, and 5 steps to the left.

#9. Jump up on the chair

Jumping is a powerful exercise for your glutes. If you are a beginner, pick a low chair, or a step.

#10. Chair bridge

Lie on your back with your feet on the chair. Life your leg up and then lift your hips.

 

Here is the workout plan for a week:

Monday.

  • Back lunges. 3 sets of 10-12 repetitions;
  • Chair Bridge. 3 sets of 10-12 repetitions;
  • Crab walk. 3 sets of 10-12repetitions;
  • Lateral leg raise. 3 sets of 10-12repetitions.

Tuesday – rest.

Wednesday.

  • Jump on the chair. 3 sets of 10-12 repetitions;
  • Glute Bridge. 3 sets of 10-12 repetitions;
  • One leg kick. 3 sets of 10-12 repetitions.

Thursday – rest.

Friday.

  • Squat. 3 sets of 10-12 repetitions;
  • Step-up on a chair. 3 sets of 10-12 repetitions;
  • Side lunges. 3 sets of 10-12 repetitions.

Saturday, Sunday – rest.

Hopefully, you will enjoy this weekly fitness routine! These 10 exercises are great for developing your leg muscles and increasing your endurance. Legs are a big muscle group, so while training them you burn more calories and strengthen the cardiovascular system.

Source: Shape