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These exercises can be done anywhere, anytime – no excuses.

Lying on your side, do 10 reps of each exercise:
1) Bring both knees forward so your hips are at a 90 degree angle. Then straighten your top leg out in front of you, still keeping 90
degrees at the hip. Lift the top leg slowly about three feet off the ground & down.
2) Straighten both legs so your body is in a straight line. Tilt the hips forward slightly. Lift the top leg about three feet off the ground &
3) Repeat on the other side.

On the elbows and knees, butt in the air, do 10 reps of each exercise:
1) Extend one leg straight back with your toe on the ground. Lift that leg up toward the ceiling & down. Then switch legs.
2) Lift your knee off the floor. Extend that same heel back and up so your leg is pointing toward the ceiling & then bring the knee back
into you. Then switch legs.

Standing up, do 10 reps of each exercise:
1) Start with your feet together. Step out in front in to a lunge position. Touch the ground with opposite hand. Come back up & step
back to the starting position. Then switch legs.
2) Put one foot up on a step (12 – 18 inches high). Slowly step up and down with the other foot. Then switch legs.

If these butt exercises are easy, try going through the sequence twice. If you still need more of a challenge, increase the reps to 15 or
20 per set. Do this routine three or four times per week, and within 2 to 4 weeks you will start to see the changes you are seeking.

By being consistent with a properly structured buttocks exercise program and paying attention to your nutritional intake you can get a
super sexy butt no matter what your age or previous exercise experience.

Joey Atlas, Exercise Physiologist, is the mastermind behind The Leg, Butt, Hip and Thigh Makeover, a home exercise program of Butt
Lifting Exercises & Workouts.

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Here are a group of the best leg exercises

Entire Thighs

Leg press
Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly
outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the
position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up
using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower
the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.


This is the best leg exercise for size, power, and overall development of your leg, it can also be the most dangerous. Make sure you
have proper form when performing this exercise.

Hack squat
Step up with dumbbells

Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then
step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with
your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a


Dumbbell lunges

Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then
step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with
your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a

Leg extension
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your
knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges
of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you
remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting
position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!

This is the best leg exercise for toning the quads an adding strength around the knees.

Lateral Squat
Double leg power jump
Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your
upper thighs are parallel, or lower, to the floor. Jump straight up in the air as high as possible, using thighs like springs. Immediately
squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.


Leg Curl

Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the
pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up
until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a
full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

This is probably the best leg exercise for your hamstring area...

Here are some workout, cardio workout and dieting tips to help you tone up the butt.

Tone Your Butt 1

Workout you legs with weights! A lot of people hate training legs. This is because the leg muscles are usually covered and it is not so
noticeable compared to the arms and shoulders. This is a very strong reason for you to consistently train your legs. There are 3 leg
exercises that is a must do for the butt. These exercises are the barbell squats, 45 degrees leg press and the walking lunges.

These are excellent compound exercise that works more than one muscle at a time. The barbell squats and walking lunges are free
weght exercises and require lots of effort in balancing during the exercises. This will put extra amount of pressure on the butt. Do not
go to fast in the exercise. The tempo should be one second up and two seconds down.

Tone Your Butt 2

Do not forget about the hamstrings. Make sure you perform these 2 super hamstring exercises that can really workout the butt as
well. The exercises are the dead lift and seated or lying down hamstring curls. Perform these hamstrings exercises at the end of the
leg workout.

Tone Your Butt 3

Perform isolation exercises as well. These exercises can specifically target the butt muscle without involving other muscle groups.
Make sure your perform these exercises at the end of the workout because if you tire the butt exercises at the beginning of the
workout, you would not have enough energy to do the other leg exercises like squats and leg presses.

Isolation exercises for the butt are the glute machine and the abductor machine. An excellent way to use the abductor is to lean
forward while keeping your back straight. Use the drop set technique. A drop set is a set, which consist of 3 sets. The first set uses
heavy weights and low reps, for the second set, reduce the weight but increase the reps and for the third set, increase the reps again
and decrease the weight.

Tone Your Butt 4

Choose your cardio machine that works the butt muscle more. Although all cardio machines are made to achieve the small goal,
which is to burn body fat, the cardio machines focuses on different muscle groups. The best cardio machines to tone up the butt are
the stair master or stepper, the new Technogym Wave and the elliptical trainer done backwards. Perform 3 to 5 cardio sessions a
week for optimum results. One cardio session should be about forty-five minutes at the intensity of 75 to 85 percent of your maximum
heart rate.

Tone Your Butt 5

You can also workout your butt without any gym equipment. Use the stairs more and avoid the escalator and lifts. Climbing up stairs is
one of the best ways to tone up the butt. So, the next time you plan to take the lift, skip it and head on for the stairs for some extra
workout. You can also tone up the butt by squeezing your butt muscles and holding it for the one minute. This is what we call an
isometric contraction where the muscles are working but there is not movement involved. Do three sets, holding the contraction for at
least one minute.

There you go ladies and gentleman. A fabulous workout to get a well-toned butt! Use this workout once a week and make sure you
have at least 72 hours of rest before repeating this routine if you intend to do twice a week. Make sure the intensity is high during the
workouts, which means, rest should be one minute to one and a half minute. The weights you use should be challenging as well, if you
are breezing through your workout, you are not getting much done.
Continue reading.. page 4...