How to Make Legs & Butt Firm

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There are a number of different effective methods that you can use to make both your legs and your butt more firm. Make your legs and butt firm with help from a fitness industry professional in this free video clip.

Part of the Video Series: Workouts to Be Bigger, Stronger, Faster
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Video Transcript

Hi, this is TJ Pierce with Pierce Family Wellness, and today we're going to talk about how to make your butt and your legs firm. One of my favorite exercises I use with all my clients is a multi-directional lunge with a dowel. The reason we use the dowel is to help you keep your postural alignment. And the reason we do it in a multi-directional fashion is to make sure that, one, we work the muscles at every possible angle, and two, just to make you a better mover. The more efficiently the body moves, the less chance you have to get injured, and the more apt you are to build the muscle you're looking for in your legs. The first thing we're going to want to do is we're going to want to take the dowel, and we're going to bring the dowel behind our head. And we're going make sure that it touches the back of our skull, our mid-thoracic spine; so, the area right between your shoulder blades and your tailbone. And what we want to do is, throughout the entire exercise, we want to make sure that the dowel stays in contact with those three points. If you feel any point move away from the dowel, you know that you've lost your posture, and you need to restart the exercise. Once you get yourself set up, we're going to take the right leg, and we're going to step directly ahead into a lunge pattern, and you're going to push yourself back to the starting position. The second movement you're going to step your right leg out at a 45 degree angle, keep your toes pointing straight, and allow your back hip to internally rotate at a 45 degree angle, and drive yourself back to the starting position. The third repetition, you're going to step directly lateral to your right side, and push yourself back. The fourth step, you're going to take that right leg, you're going to step backwards at a 45 degree angle, allowing the right hip to internally rotate, drive yourself back to the beginning position. And the fifth and final repetition, you're going to step directly backwards with the right leg into a lunge, and push yourself back to the starting position. Then you'll repeat the same thing with the left leg. We'll do each leg three times for a total of 30 repetitions. And this high repetition is going to give us the hypertrophy, or the muscular growth that we're looking for to firm up the legs. So, I hope this exercise helps you build the strength, endurance, and tone that you're looking for in your legs and butt. I'm TJ Pierce with Pierce Family Wellness.

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