Two-exercise workout to tighten your legs in a week.
Alex Silver-Fagan, a Nike trainer, believes that to get your legs and buttocks into great shape,
you need to do squats! Yeah, I know, squats. Well, they work.
So, we've made a week training plan for you. You should perform only two exercises each day.
They're simple, and you can do all of them at home while watching this video. Follow it, and watch your body change for the better.
Day one - exercise number one - basic squat.
Start your weekly workout with basic squats.
Place your feet shoulder-width apart,
standing on your whole foot.
Imagine you're sitting down on a chair,
with your knees and feet in the same line and your back straight.
You can keep your balance by raising your arms in front of you.
Rise back up as slow as you can.
This exercise is one of the best for the butt, as it strengthens muscles of the buttocks, thighs and ankles.
For a start, you should do it 10 times. Here we go.
10
9 8
7 6
5 4 3
2 1 well done.
Exercise number two - squat with kickbacks.
Place your feet a little wider than shoulder-width apart and squat. As you stand up,
transfer your leg to one leg and kick back with another.
Return to the starting position and repeat on the other side.
You should do five times for each leg.
Ready, go.
Kickbacks will put your buttocks to work. This exercise is a more dynamic version of the basic squats.
It'll help you make your legs look perfect, and increase your muscle tone all together.
Hey, great job. That's enough for the first day.
Day 2 - exercise number 1 - sumo squat.
All right, set your legs wide apart with your toes outward.
Pull your hips back a bit, and squat until your knees are bent at a right angle.
It looks easy doesn't it?
These squats strengthen both your torso and buttocks. Let's repeat the exercise 10 times.
10
9 8
7
6
5
4 3
2 1
Well done.
Exercise number two - reaching sumo squat.
This exercise adds some cardio.
So, set your legs wide apart with your toes outward.
Pull your hips back a bit, and
squat until your knees are bent at a right angle.
Keep your hands straight down.
Strain your buttocks, stand up and raise your hand above your head.
Let's repeat ten times, okay? I'll count for you.
10
9
8
7
6 5
4 3
2 1
Day three -
exercise number one -
oblique squat.
Your waist will thank you for this exercise.
Set your legs wide apart with your toes outward.
Pull your hips back a bit, and
squat 'til your knees are bent at a right angle.
Strain your buttocks, and raise your left knee towards your left elbow. Repeat on the other side.
You should do this five times on each leg. So, totally, ten. Ready?
Let's start with the left leg.
1
2
3
4
5
Now, the right one.
1
2
3
4
5 well done.
Exercise two - pop squat.
This exercise gives your muscles a rest after the previous static posture, flushes out lactic acid, and adds some cardio.
Set your feet a little wider than shoulder-width apart.
Imagine you're sitting down on a chair, with your knees and feet in the same line.
Strain your buttocks, bring your feet together while standing up and moving your straight hands back.
You should do it only ten times.
1
2
3
4, come on, 5
6
7, that's it, 8
9 and 10. You're doing super great.
Day four -
exercise number one -
narrow squat.
It can also be called a warm-up or the pistol squat.
Set your feet close together and squat down. Keep your back straight.
How many times should you repeat it? Only 10. I'll count for you. Ready? 10
9
8
7
6
5
4 3
2 1
Way to go.
Exercise number two - pistol squat.
A tough exercise with a lot of work for your knees, so do it carefully, and don't squat too low.
At the beginning, you might also want to hold on to something.
Set your feet close together.
Stretch your right leg in front and squat down on your other leg. Then, repeat on the other side.
You should do five times on each leg.
Shall we begin? Let's start with the left leg.
Here we go.
1
2
3
4
5, all right. Now, the right one. Ready? 1
2
3
4
5, well done. That's it for the fourth day.
Day five - exercise one - curtsey squat.
Many muscle groups are involved simultaneously. So, set your legs wide apart with your toes outward.
Press your hips back a bit, and
squat until your knees are bent at a right angle.
Bend your left knee and cross the right leg behind you.
Repeat on other side.
You should perform the exercise five times on each leg.
Let's start with the right leg.
Ready?
1 2
3
4
5, well done. Now, the left one. Ready? 1 2
3
4
5, all right, well done. Now, the second exercise.
Exercise number two - split squat.
This exercise significantly strengthens your calves, hips and buttocks.
Set your legs wide apart, one foot in front of the other.
Keep your back straight and
squat.
Repeat on the other side.
As usual, you should perform the exercise five times on each leg.
Start with the right leg. Ready? 1
2 3
4
5
Now, the left one.
Ready? 1
2
3
4
5, hey, you're doing great.
Day six -
exercise number one -
isometric squat with toe taps.
Silver-Fagan calls it the booty burn because of the muscles are as tight as possible.
Set your feet a little wider than shoulder-width apart.
Squat with your knees and feet in the same line. Stretch your right leg to the right, keeping it straight.
Repeat on the other side.
Five times on each leg is your goal, so let's start with the right leg. Ready?
1
2 3
4
5
Okay, let's go to the left one.
Ready? 1
2
3
4
5, all right, good going.
Exercise number two - pop squat.
All right, set your feet a little wider than shoulder-width apart,
imagine you're sitting down on a chair, with your knees and feet in the same line.
Strain your buttocks, bring your feet together while standing up and move your straight hands back.
You should do it only ten times. So here we go. Ready? 1
2 3
4 5 6 7 8
9 and 10
Hey, you're doing super great.
Day seven - exercise number one - sumo squat.
Set your legs wide apart with your toes outward.
Pull your hips back a bit, and squat until your knees are bent at a right angle.
It looks easy, doesn't it? These squats strengthen both your torso and buttocks.
Let's repeat the exercise ten times. Ready?
10
9 8
7
6
5
4 3
2
1
Well done.
Exercise number two - oblique squat.
Set your legs wide apart with your toes outward.
Pull your hips back a bit, and
squat until your knees are bent at a right angle.
Strain your buttocks, and lift your left knee towards your left elbow.
Repeat on the other side.
You should do five times on each leg. So, a total of ten. Ready? Let's start with the left leg.
Here we go.
1 2
3
4
5
All righty. Now, the right one. Ready? 1 2
3
4 5, all right, well done.
If you perform the exercises correctly,
you will notice changes in your body within a week. As a bonus, you'll develop a habit of doing this five minute workout
every day. Want to improve your body even more? Then double the effort.
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