What Is The Best Workout For Thighs And Butt

Author: admin at 29-05-2016, 03:08, Views: 722

What Is The Best Workout For Thighs And But

What Is The Best Workout For Thighs And Butt

I have always noticed that women who have twigs for thighs and a small, petite butt are not nearly as attractive as women who have somewhat muscular thighs and a more full butt. Playing on a rather large football team and having many friends who talk about women, I have found that many other men have the same feelings as me about this matter.

It is simple that a woman with a full body with muscle is a lot sexier than a woman with no muscle but a thin "to-the-bone" body. I have confidence that with this exercise of bulking up those skinny little thighs of yours and then chiseling away the fat around them, you can build yourself a sexy, head-turning body.

So what is this exercise routine you talk of?

The exercise routine is going to be intense. By intense, I do not mean supersets or giant sets. I mean working your butt off (or working your butt on actually) on simple exercises such as squats and leg press. The routine will consist of two different workouts.

Every month, you will rotate the workouts. For example, Workout 1 consists of your bulking phase. You will bulk for one month using Workout 1, then cut for one month using Workout 2 (which will be your cutting phase).

Workout 1 is a workout that you will do every Monday and Thursday. This may seem weird or unique for a workout, but if done correctly, your legs will be sore for at least two days. To remain certain that you do not overtrain the "Monday-Thursday" workout is perfect.

Workout 2 is a workout that will be done every Monday, Wednesday and Friday. This will be more fast-pace with more isolated lifts than complete lower-body lifts. The workouts are as follows:

WORKOUT 1:

Rest 2-4 minutes between sets

  • Warm-up: Jog in place for 2 minutes. Stretch your legs using your normal leg stretching routine. After you have jogged and stretched, deadlift 1 set of 15 reps with a light weight.

  • Barbell Squats - 3 sets of 20 reps.

  • Notes: Be sure your upper legs are parallel to the floor beneath you. You must get low whereas you are almost sitting on air. This exercise will kick your butt. You may feel dizzy or nauseous during this exercise. If this does occur simply stay on your feet, walk around slowly and drink water and if possible get some cool air to cool you down.

  • Leg Press - 2 sets of 20 reps.

  • Notes: For this exercise, make sure your legs at the knee create a 90-degree angle between your upper leg and lower leg. This may sound brutal because after two simple and usually low rep lifts you have done 100 reps, but if you survive your squats, leg press should be nothing to you. Keep your hopes high and look forward to the great results you will see if done correctly.

  • Dumbbell Lunges - 2 sets of 12 reps

  • Note: If you work out in a small weight room, simply step outside and do these. However, if you belong to a large gym where you cannot go outside, find an open spot or do them standing in place.

  • Stiff Legged Barbell Deadlift - 3 sets of 12 reps.

  • Note: I suggest standing on a bench for this. This will help due to the fact that the plates must not touch the floor. Don't go "too heavy" for this exercise because it may cause some back pain, however this does not mean discontinuing your high-intensity workout.

WORKOUT 2:

Rest 1-2 minutes between sets

  • Warm-up: Jog in place for 2 minutes. Stretch your legs using your normal leg stretching routine. After you have jogged and stretched, squat 1 set of 10 reps with a light weight.

  • Speed Squats - 2 sets of 20 reps

    Notes: The weight for your speed squats will be less than your normal barbell squat weight. Drop down to about 70-80% of the weight used with normal barbell squats. Where normal squats are down on a 2 count and up on a 2 count, the speed squats should be down 1 count and up on a 1 count. A mistake many people make while doing speed squats is that they lose correct form. Be sure to keep correct squat form and create a 90-degree angle at your knees.

  • Thigh Abductors - 2 sets of 12 reps

  • Notes: Keep your back and butt pressed firmly against the backrest and seat. Also, be sure to keep the outside of your knees (rather than your thigh) firmly pressed on the cushion. Both of these tips are necessary in isolating your thighs.

  • Thigh Adductors - 2 sets of 12 reps

  • Notes: Same tips as above except you must be sure to firmly press the inside of your knees against the cushions.

  • Leg Extensions - 2 sets of 15 reps

  • Notes: Use the rails or seat-edges to keep your hips from leaving the seat while doing this exercise. Position your leg so the pad rests on the lowest part of the shin. Be sure to complete the full range of motion. Don't cheat yourself and use momentum!

  • Standing Leg Curls - 2 sets of 15 reps

  • Notes: One set of this exercise is actually 30 reps. You are to do 15 with each leg then you have completed a set. Position your legs so the pad is resting right above your ankles, but below your calf. Once again, don't use momentum to cheat yourself.

  • Glute Kickbacks - 2 sets until failure

  • Notes: Be sure to relax while on all fours. Be sure to lift your leg so you're your thigh is parallel to the floor and your lower leg (below the knee) is pointing straight up. Pause at the top of each lift for 2 seconds. Be sure to focus on just using your glutes through the whole range of motion. For each set go until failure. Failure for this exercise is when you can no longer hold your leg at the top of the lift for 2 seconds. Ankle weights will also help if you happen to have a pair.

    As shown, the routine consists of two phases. Each phase (bulking and cutting) consists of its own workout. Workout 1 consists of only 4 exercises, but each exercise works nearly all the muscles in your legs. This should cause high amounts of soreness. Because of this soreness, you will do this workout twice a week.Workout 2 consists of 6 exercises but is to be done 3 times a week. This may seem moronic in the least. However, the exercises for the most part in Workout 2 are isolation exercises. These exercises are meant to sculpt your thighs and butt to perfection. source

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