Most of us want to have a toned butt and a leg that look great, that is, solid, tinted and strained butt and legs, all of which will be admired and wondered which is the secret of your big butt and sexy legs, but we all know that perfect butt and legs come with a perfect training plan. So, for this kind of gratitude, you need to get involved with an effective exercise plan, so from today, you stop being nervous about your form and start working to transform your figure.
Stand with feet hip-width apart. Shift weight onto left leg to free up right leg. Swing right leg forward as high as possible (try to get it about parallel to the ground) and then swing it backward behind you. You can use a nearby wall or chair for support if you need. Continue for 1 minute then switch to opposite leg for 1 minute. This move will open up your hips, and having flexible hips during delivery is obviously a good thing!
The Single-Leg Circle
Start lying on your back with hands under your head. Then you should lift your legs in the air. Straighten the legs out, tilt your feet back, so the bottom of your feet is facing up, and touch your heels together. After that, you need to rotate your feet to the right in a small circle. Make a pause and then repeat the exercise.
Toe Squat with Overhead
First, you need to stand with your feet apart the same distance as your shoulders. And then while you holding a dumbbell above your head.
Next, you need to squat down slowly and then keeping your slightly arched back and pushing your hips back, you need to continue down until your thighs are parallel to the floor.
Pilates Inner-Thigh Leg Lift
To do this exercise you need to lie on your right side and then prop yourself on your hand and next you need to bend your left leg. And then you need to put it firmly on the floor in front of you, keeping it still with your left hand. Then next you need to slowly raise and lower your right leg without sharp or high movements and then repeat this set for your other leg as well.
Wide Pile Squat
Stand in a wide stance (with your feet outside of your shoulders) and turn your toes out to the side. Drop straight down into a squat, feeling the stretch in your inner thighs. Shift your weight to your left leg as you come up, and sweep your right leg to the outside of your left. Go back to starting positiong and repeat 20 times, alternating legs.
Source: Train Hard Team