Alex Silver-Fagan, who is a Nike trainer claims that performing squats is crucial for having toned legs and nice butt. To be more precise, you need to combine all of the following exercises with similar training programmes.
DO IT THIS WAY:
You need to perform the exercises on a daily basis
Doing these exercise does not take more than 15 minutes
The best thing is that these exercises can be performed in in the comfort of your home.
If you indeed complete these easy exercises in the right way, your body transformation will occur really soon.
- 1. The best start is by performing Basic Squats.
- 2. A Squats with a Kickback is great for the buttocks.
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- 3. Sumo Squats strengthen both your buttocks and your body.
4. Sumo Squats- Outstretched Arms add the cardio element.
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- 5. Sumo for Training the Abdominal Oblique Muscles are great for the waistline.
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- 6. Jump Squats strengthen the arm muscles.
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- 7. Narrow Squats when the Feet are Close Together is a great exercise to be performed as pistol squats warm-up.
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- 8. It is not easy to perform Pistol Squats at the beginning, and you could use support.
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- 9. Curtsy Squats target a number of muscles simultaneously.
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- 10. Split Squats strengthen the buttocks, the muscles of the calf and thighs.
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- 11. Side Squats target the lower body in what is called a lateral motion.
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- 12. Pop Squats add cardio to the training and are great for relaxing the muscles after the antecedent
exercise.
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TRAINING SCHEDULE FOR 7 DAYS:
DAY 1
- 10 repetitions of Basic Squats
- 5 repetitions on very one of your legs of Squats with kickback
DAY 2
- 10 repetitions of Sumo squats- outstretched arms
- 10 repetitions of Sumo squats
DAY 3
- 10 repetitions of Jump squats
- 5 repetitions on every one of your legs on Squats for training the oblique muscles
DAY 4
- 5 repetitions on every one of your legs of Pistol squats
- 10 repetitions of Narrow squats- your feet put close together
DAY 5
- 5 repetitions on every one of your legs of Curtsy squats
- 5 repetitions on every one of your legs of Split squats
DAY 6
- 10 repetitions of Pop squats
- 5 repetitions on every one of your legs of Side-step squats
DAY 7
- 10 repetitions of Sumo squats
- 5 repetitions on every one of your legs of Squats to target obliques abdominal muscles
It is important to repeat the exercise during the entire week.
