The Nike trainer Alex Silver-Fagan confirms that the squats are the key to get nice butt and beautiful legs. The best way is to combine the recommended exercises below with other training programs.

How to do:
–Just do it every day
–It takes less than 15 minutes,
–The advantage is that you can do them at home!

Completing these simple exercises in a proper way (as showed in the GIFs) you will see your body transform before you even expected it!

Basic Squats

This is a basic squat gif

The best way to start is with a classic squat.

Squats with Kickbacks

This is a squat with glute kickback gif

This exercise works your buttocks.

Sumo Squats

This is a sumo squat gif

Strengthens both your body and buttocks.

Sumo Squats with Arm Reaches

This is a sumo squat variation

This exercise adds elements of cardio training.

Squats to Train Abdominal Oblique Muscles

Squat variation for obliques gif

Works: waistline.

Jump Squats

This is a jump squat gif

This exercise strengthens your arm muscles.

Narrow Squats with Feet Together

This is a narrow squat gif

Use this exercise to warm-up for pistol squats.

Pistol Squats

Pistol squat gif

If it is difficult to do at the beginning, you can use support.

Curtsy Squats

This is a curtesy squat gif

Targets: many muscle groups at the same time.

Split Squats

This is a split squat gif

Significantly strengthens thighs, calf muscles and buttocks.

Side Step Squats

This is an isometric squat with toe taps

It is so called “burning ass” and works lower body in a lateral motion

Pop Squats

This is a pop squat gif

It is created to give muscles a break after the previous static pose and adds cardio to your training.

Follow this training program for a week:

1st Day: – Basic squats — 10 reps.
Squats with kickbacks — 5 reps on each leg.
Repeat the whole circuit of exercises.

2nd Day: – Sumo squats with arm reaches — 10 reps
Sumo squats — 10 reps.
Repeat the whole circuit of exercises.

3rd Day: – Jump squats — 10 reps
Squats to train oblique abdominal muscles — 5 reps on each leg.
Repeat the whole circuit of exercises.

4th Day: Pistol squats — 5 reps on each leg.
Narrow squats with feet together — 10 reps.
Repeat the whole circuit of exercises.

5th Day – Curtsy squats — 5 reps on each leg.
Split squats — 5 reps on each leg.
Repeat the whole circuit of exercises.

6th Day – Pop squats — 10 reps.
Side-step squats — 5 reps on each leg.
Repeat the whole circuit of exercises.

7th Day – Squats to train oblique abdominal muscles — 5 reps on each leg.
Sumo squats — 10 reps.
Repeat the whole circuit of exercises.

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The Nike trainer Alex Silver-Fagan confirms that the squats are the key to get nice butt and beautiful legs. The best way is to combine the recommended exercises below with other training programs. How to do: –Just do it every day –It takes less than 15 minutes, –The advantage is that you can...

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