what exersise can i do to tone my butt and legs?

Question

also, whats the most efficient way to get better abs?

Answer 1

There are a couple of exercises I've had good success with for rear/legs

First off try this, it's difficult but works really well. start off on your hands and knees, keep your head down so that you are looking at the floor. then lift the one leg straight up and back where your knee ends up parallel to the floor and your foot is still at a 90 degree ankle from the back of your thigh. (in other words don't straighten the leg, just lift it up bent at the knee) lower about six inches and lift do 50 on each leg, you should feel the back of your thighs burning with those. Be careful you aren't using your foot to kick that leg back, the object is to lift your leg as though it were a weight :)

For the other one lay on your side. The bottom leg should be bent at the knee so that the lower leg forms a 90 degree angle. You can rest your head on your hand or lay flat but you want your body as straight in line as possible. Lift the top leg up until you feel the pulling on the muscle, then just lift it a little bit higher. lift by lowering the leg just a few inches and back up to the higher position, don't go all the way back down. keep the leg up there and just doing a few inches and repeat 75-100 and then switch sides. Keep the leg straight, don't let the ankle or foot drop - concentrate on lifting the full leg.

You can also do this by switching leg positions and have the top leg you are lifting bent at the 90 degree angle and the lower leg stretched completely out. When you do it this way you want to focus on lifting the whole leg still, don't let the ankle drop.

This really works the side of the rear and defines that space between the curve of the backside and the top of the thigh, lifts and tones/firms I love these!

Answer 2

Some good exercises to tone your butt and legs are:

stationary lunges
walking lunges
lateral steps
stair stepping
squats
leg press
leg extension
leg curl

Good Ab Exercises:

crunch
bicycles
leg lifts
torso twists
side bends
decline ab crunch w/twist

Answer 3

While I was giving dancing classes there were also a lot of ladies that came with complaints for their thighs...

One simple exercise I offered them was to sit on a “not so cushioned” chair and simply flex heir bum so hard that they just about lift/rock you from the chair (Do note that you do no use your legs for this…your buttocks only).
From outside it will look a lot like horse riding or something a lot more degrading, but in the end the results work pretty fast. The advantage you have here is not only from forcing your regional muscles and being able to do it while working at your desk… but you also crush your fat tissues increasing circulation in THE areas that need it most.

I hope this helps.

Answer 4

Flutter kicks, supine bicycle. That's what our drill sergeants would do to us to get our as(es in shape. You just have to have endurance you know. Works butt and abs, legs too.

Answer 5

Put your back against the wall and kinda squat put weights on your bladder area and kinda hump it. This is called butt ups

Answer 6

squats. dieting is the only way possible to have your abs show. you have to ahave a very low body fat percentage. you could do a million sit ups a day but if you still have fat covering them they wont show. thats why you see skinny peoples abs even if they dont workout.

Answer 7

Legs and glutes - squats, lunges, back kicks and glute bridges --->http://www.tennis.com/uploadedImages/Your_Game/Fitness/2006_04_16_pillar_of_strength_3.jpg

For abs - body crunches and leg raises.

Answer 8

i find that doing lunges/squats are very effective..they tone your butt,and legs very well.:)

Answer 9

find a nice long flight of stairs and get to walking up them!

Answer 10

Squats.
Make that booty nice and round.