So you want to tone up your legs and butt? We'll let me help you get started! This is one of my favorite areas to help people in; especially females due to the fact that this is what most people stare at on you. For males its fun but guys get looked at in the upper body a lot, arms, chest, abs and back. But for both sexes, legs to me are the most important muscle group to focus on (even though we want to focus on everything). Me being a male, in the beginning I didn't want to hear nothing about legs. All I wanted was some defined abs, cut up arms, and anything but a bird's chest, in my teens and early 20's I didn't care about legs or back. It wasn't until doing more research and seeing that women actually looked at those areas on men, that I became interested!
Early on I just studied and trained with some of the top men and women trainers in the U.S. on just legs, I wanted to
know every exercise and know the best exercises. What I learned after killing my legs (not literally just physically) several times was that nothing new is under the sun. There's no super secret to building the best legs, there's just basic movements that the great Arnold. S did back in his prime days. The 2 main ones are squats and dead lifts. If you want a nice booty, and nice thick thighs, then you must do squats! Every body builder does them; they are a staple to working out them legs of yours! The basic and best squat is under a free weight squat rack, where you have to balance the bar on you back and use your legs to press you up! The stance of your squat determines what areas you are targeting, so if you want to target your gluts' (booty) and thighs then you want to do a wider stance. You can stand wide with your feet out wider than shoulder length and squat or turn your feet outwards for more targeting on your gluts' and thighs. If you want to target your quads more but still hit your gluts' then a closer stance would best fit you, meaning having your legs about shoulder length of your body.
know every exercise and know the best exercises. What I learned after killing my legs (not literally just physically) several times was that nothing new is under the sun. There's no super secret to building the best legs, there's just basic movements that the great Arnold. S did back in his prime days. The 2 main ones are squats and dead lifts. If you want a nice booty, and nice thick thighs, then you must do squats! Every body builder does them; they are a staple to working out them legs of yours! The basic and best squat is under a free weight squat rack, where you have to balance the bar on you back and use your legs to press you up! The stance of your squat determines what areas you are targeting, so if you want to target your gluts' (booty) and thighs then you want to do a wider stance. You can stand wide with your feet out wider than shoulder length and squat or turn your feet outwards for more targeting on your gluts' and thighs. If you want to target your quads more but still hit your gluts' then a closer stance would best fit you, meaning having your legs about shoulder length of your body.
The other workout I named is the dead lift, these are GREAT for your hamstrings, and gluts' as well as lower back. The stance on this is shoulder width stance and the grip is how you want to do it.
With these 2 workouts you can really form your legs and add some good muscle to them, but you want to add other great leg workouts like lunges (which is my 3rd favorite) and leg press machine (which is great at adding mass size to your inner and outer thighs) Leg extensions are great for the quads especially in high reps of 10-30 per set. Also leg curls are good for your hamstrings.
Remember to always have either squats or dead lifts in every leg workout, these are staple exercises! If your goal is to add size then heavier lifting combined with a healthy diet will get you there, but if you're looking to just tone up, then high reps with a healthy diet will get you there. I hope this helps!
For help with workouts or fitness goals visit my website: http://www.bodysbydubs.com
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