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10 Minutes Squats Exercise For Toned Legs, Thighs & Butts.

Date: 2020-05-12 19:19:04

By Diksha

You want bubbly-butts, I want bubbly butts, yes, everyone wants bubbly butts.
It's okay, girl if most of us are not blessed with them.
I will definitely help you to get bootylicious with the right type of workout. No equipment needed, just committed 15-20 minutes of your day. Make your firm, round butt dreams come true!!

Let's have a look at this squat exercise for bubbly Butt.

1. Rainbow leg lift.

Step 1: Get down on your hands and feet

Step 2: Raise butt up so that your legs are straight with feet on the floor

Step 3: Raise your left leg up and out to the side of your body so that your toe touches the floor

Step 4: Raise your leg up as high as possible while forming an arc and bring it over your other leg and touch the ground with your toes (the name Rainbow comes from this rainbow shaped move)

Step 5: This completes one rep. Repeat as necessary


Impact on: Work on your glute muscles. - Tone your Inner thighs. -The exercise works on your Abs too

Did you know: "Adriana Lima" Victoria Secret model for perfect bubbly butt is this exercise which keeps her in shape.

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2. Curtsy squats.

STEP 1: Stand with your feet shoulder-width apart and your arms down at your sides.


STEP 2: Putting your weight onto your right foot, step back and around with your left foot - almost as if you're curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays proud. Stop lunging when your right thigh is parallel to the ground

STEP 3: Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position

STEP 4: Repeat steps 1-3 for the desired number of reps, then switch legs


Impact on: Toning butt muscles. - Strengthening and toning Inner thighs.

-Improves lower body strength and stability

Note: Often beginners make the most common mistake by overextending their butt outward and therefore their hip gets angled backward.

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3. Ski squats.

STEP 1: Stand straight with your feet close together

STEP 2: Now sink back into a squat and then rise up

STEP 3: Squatting down and rising up is one rep. Do 15 reps or just repeat the exercise for 40 seconds

Impact on: strengthens and tones your lower legs and calves

-Gives your bottom a facelift

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4. Lateral squat.

Step1: Start with your feet wider than your hips and your knees and toes pointing forward. (Slightly turning your feet out to 11 o'clock and 1 o'clock is okay too if it feels more comfortable)

Step 2: Shift your weight into your right heel, push your hips back, and bend that knee while leaving your left leg straight. Try to get your thigh parallel to the floor. You can bring your arms in front of you as a counterbalance or clasp them on your chest

Step 3: Then, drive through your right foot to reverse the movement. Pause at the top to squeeze your glutes and stretch the front of your hips forward. That's one rep

Step 4: Repeat on the other side

Step 5: Perform 3 sets of 5 reps of one lift on lower body training days. Rest for 90 seconds to 2 minutes between sets


Impact on: stretch the muscles on the inside of your thighs and hips, while building strength in your glutes, groin, hamstrings, and quadriceps

So, adding them to your routine will help you strengthen and sculpt your lower body from all angles.

5. Sumo Squat Jacks.

Step 1: Take a posture like a sumo wrestler

Step 2: Spread your feet wide apart, with your toes slightly pointed outward

Step 3: Hold your hands together in front of your chest

Step 4: Maintain a squat position and begin to move to the right. Do about 15 steps

Step 5: After the 15 steps toward the right, take 15 steps to the left until you get back to the spot where you started


Impact on: Lower body posture:
-Builds strength

- Improves speed

-Burn calories in quads and glutes.

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6. Step-up squat.

STEP 1: You can hold dumbbells in your hands across your shoulders if you want or you can simply keep your arms in a running posture

STEP 2: Step up with the right foot, pressing through the heel to straighten your right leg

STEP 3: Bring the left foot to meet your right foot on top of the step

STEP 4: Bend your right knee and step down with the left foot

STEP 5: Bring the right foot down to meet the left foot on the ground

STEP 6: Repeat this for a specific number of repetitions, then lead with the left foot and repeat the same number of repetitions. A beginner may opt to do this for a set amount of time (one minute, for example), instead of a set number of reps


Impact on: building strength in the quadriceps muscle in the front of the thigh -Works on glutes and hamstrings -Improves balance, stabilization, and proprioception (awareness of the position and movement of the body)

Benefits: Perfect workout for beginners and low risk of injury and, with a few adjustments, offers a good cardio, strength, or balance workout.

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7. Side-leg lying lifts.

Step 1: Use a small towel at Your Waist so that when you lie down on your side, the towel fills in the space

Step 2: Use Your Arm or Pillow to Support Your Head

Step 3: Lie on your left side, first. Comfortably bend your bottom knee. Your top knee is straight in a line behind you

Step 4: Lift one leg without momentum up to 45 degrees

Step 5: Hold the upper position for 5-10 seconds, do not let the leg sink down

Strep 6: Do not let the hip or upper body swing

Step 7: Come back to the starting position slowly


Impact on: Tones your hips, butts, and thigh muscles:


-Reduces excess fat, and increases lean muscle mass

-Improves muscle endurance.

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8. Flutter kicks.

Step 1: Lie down on your back, facing up

Step 2: Place both your hands underneath your buttocks

Step 3: Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor

Step 4: Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion

Step 5: For more of a challenge, lift your head and neck off the floor

Step 6: Repeat this motion for up to 30 seconds


Impact on: Core muscles:
-Improved posture

-Improved balance and stability

-More defined abdominal muscles

-Increased ease while doing physical .activities like swinging a golf club, reaching for something on a shelf, or tying your shoes

*Helping you reach your fitness goals because a strong core is important for most physical activities.

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9. Glute bridge.

Step 1: Start by lying flat on your back with your arms resting at your sides and palms placed firmly on the ground

Step 2: Next, bend your knees so that your shin is perpendicular to the ground

Step 3: Pull your belly in to engage your core

Step 4: Now lift your lower back and hips so that your body forms a straight line from your shoulders to your knees. Hold it for a couple of seconds and lower down


Impact on: strengthens the glutes, hamstrings, hip muscles, spine and promotes better posture

This exercise is considered best for the corporate people who happens to spend long hours at the office sitting at a desk.

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10. Bound tiger pose.

Step 1: Kneel down on all fours. With your palms placed directly under your shoulders and your knees directly under your hips

Step 2: Lift your right leg upward so that it's in line with your torso

Step 3: Slowly fold your knee so that your foot gets closer to your head, with your toe pointing toward your head. Stay in this position for 10-15 seconds. Use the opposite hand to hold your foot, if staying in this position seems too difficult

Step 4: Now bring your leg down and toward your chest, and lower your head. Try to touch your forehead with your knee and hold the position for 10-15 seconds

Step 5: Now go back to lifting the leg as described in step 2 and repeat 5 times

Step 6: Do the same thing on the other leg and repeat 5 times


Impact on: This yoga pose warms and stretches the back muscles and spine.

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Stay Healthy, Stay Awesome!!

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TAGS: Squats exercise, exercise for legs and thighs

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