The Nike trainer Alex Silver-Fagan confirms that the squats are the key to get nice butt and beautiful legs. The best way is to combine the recommended exercises below with other training programs.

How to do:

  • Just do it every day
  • It takes less than 15 minutes,
  • The advantage is that you can do them at home!

Completing these simple exercises in a proper way (as showed in the GIFs) you will see your body transform before you even expected it!

  1. Basic Squats

The best way to start is with a classic squat.

  1. Squats with Kickbacks

This exercise works your buttocks.

  1. Sumo Squats

Strengthens both your body and buttocks.

  1. Sumo Squats with Arm Reaches

This exercise adds elements of cardio training.

  1. Squats to Train Abdominal Oblique Muscles

Works: waistline.

  1. Jump Squats

This exercise strengthens your arm muscles.

  1. Narrow Squats with Feet Together

Use this exercise to warm-up for pistol squats.

  1. Pistol Squats

If it is difficult to do at the beginning, you can use support.

  1. Curtsy Squats

Targets: many muscle groups at the same time.

  1. Split Squats

Significantly strengthens thighs, calf muscles and buttocks.

  1. Side Step Squats

It is so called “burning ass” and works lower body in a lateral motion

  1. Pop Squats

These exercise gives muscles a break after the previous static pose, washes lactic acid, and adds cardio to your training.

Training program for 7 day

  • Basic squats — 10 reps.

Squats with kickbacks — 5 reps on each leg.

Repeat

  • Sumo squats — 10 reps.

Sumo squats with arm reaches — 10 reps.

Repeat

  • Squats to train oblique abs — 5 reps on each leg.

Jump squats — 10 reps.

Repeat

  • Narrow squats with feet together — 10 reps.

Pistol squats — 5 reps on each leg.

Repeat

  • Curtsy squats — 5 reps on each leg.

Split squats — 5 reps on each leg.

Repeat

  • Side step squats — 5 reps on each leg.

Pop squats — 10 reps.

Repeat

  • Sumo squats — 10 reps.

Squats to train oblique abs — 5 reps on each leg.

Repeat

http://superhealthy365.com/wp-content/uploads/2017/04/inner-thigh-lose-sexy-legs-program-ffbody.jpghttp://superhealthy365.com/wp-content/uploads/2017/04/inner-thigh-lose-sexy-legs-program-ffbody-150x150.jpgDanacDiet & FitnessExerciseBetter Butt,slender legs
The Nike trainer Alex Silver-Fagan confirms that the squats are the key to get nice butt and beautiful legs. The best way is to combine the recommended exercises below with other training programs. How to do: Just do it every day It takes less than 15 minutes, The advantage is...