Fitness Workout for Women

Best Butt and Leg Exercises and Gym Workout

This video is showing you some of the best butt and leg exercises you can do in the gym and how to use them in a workout. These exercises will help build and lift your butt and shape your thighs. This is how many Female Fitness and Bikini Models Train. Remember when lifting focus on correct form and go slow.
For the first month do this workout 2x per week. For the second month I recommend you do this butt and leg 10x per month; 2x per week for 2 weeks then 3x per week for then next 2 weeks. Do if for three straight months and you’ll see great results.
The Workout:
Barbell Squats:
Find a weight that challenges you for around 10-15 reps.
Do 4 sets of 10-15 reps.
Rest 90 seconds between each set
A closer stance will workout your butt even more but takes more Flexibility. So if you have great Flexibility do a closer stance.

One Leg Squats with your back foot on a bench is another great exercise.
You can use the Smith Machine to help with balance or use a barbell or Dumbbells.
For this workout do 3 sets of 8-10 reps.

Stepping Back Lunges, great for the Butt and Legs.
Can be done with a Smith Rack to help with balance or Dumbbells or Barbell.
Do 3 sets of 8-12 reps.

Curtsy Lunges, great for the Butt.
Very Similar to the Stepping Back Lunges.
Can be done with Dumbbells or Barbell.
Do 3 sets of 8-12 reps.

Ice Skaters, great for the Butt and outer Thighs.
Do 3 sets of as many reps as you can.
These will also improve your balance.

Butt Isolation Exercises. This can be done with a Smith Rack, Cables, or Heavy ankle weights.
Do 3 sets of 12-18 reps.

For the #1 Butt Workout Plan visit

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  1. I can't believe some people are saying that her ass is fake. Like seriously some people do work their butts of to have the perfect ass. If you have the determination and the will power you can achieve anything. 

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