Legs and Butt Workout: Blast Your Lower Half

06 November 2012- Shaela Bruce is photgraphed at Omaha Publications for Her Magazine.

Last Updated on January 7, 2021

Get lean legs and a tight butt!

Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you’ve done everyexercise. Do two to four total circuits, switching sides (when necessary) every other set. Increase the challenge by adding a resistance band loop around your ankles or thighs for each move.

This is one of two workouts designed to help you lose leg fat. See the “Slim Down All Over” workout.

Adapted from Six Weeks to Skinny Jeans: Blast Fat, Firm Your Butt, and Lose Two Jean Sizes, by Amy Cotta.


Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.


Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position.


Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That’s one rep.


Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start.


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