Squats are one of the best ways to tighten up your thighs and butt, but they are one of the most hated exercises. After all, those squats burn when you are doing them, and they leave your legs aching for days.
The good news is that you can work out your thighs, butt, and belly without ever doing a squat. Give this innovative workout just two weeks and you will start seeing a difference.
Not only does this workout skip the squats, but it also only includes five different moves. The No Squats Belly, Butt, and Thighs Workout was designed by fitness expert Ellen Barrett, star of Prevention’s Flat Belly Diet Workout DVDs.
With just five moves done 10x (slow controlled reps for each movement) 4-5 times weekly, you will notice a firmer butt, slimmer thighs, and a tighter belly. Just make sure you add some 30 minutes cardio to your workout routine as well. All you need to do this routine is a wall.
I think it’s a great option for all the busy girls out there or just the type that hate squats…. What are the five different moves? They include the windshield wipers, the wall bridge, the wall scissor, knee press, and toe reaches.
The Wall Bridge
① Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground.
② Hold for a deep inhale, then exhale and slowly return to the starting position.
Right / Left Leg CrossOver Bridge
① Lie on your back with your butt against the wall, knees bent, and feet planted 3 to 4 feet up the wall. Raise your butt and back off the floor and cross your right ankle over your left knee.
② Without moving the rest of your body, pulse your knee toward the wall 20 times. Lower your body, and repeat on your left side.
① Begin with your butt close to the wall, knees bent, and your feet planted on the wall. Raise your hips up, and place your elbows on the floor and your hands on your hips to support your lower body.
② Walk your feet up the wall so that your legs are straight. This is your starting position.
From here, lower your left leg toward your head, keeping both legs straight. Return to the starting position and repeat with your right leg. Continue to alternate until you’ve completed all reps.
① Lie face-up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o’clock, then return to the starting position.
② Repeat with right leg, sweeping toward 3 o’clock. Continue to alternate legs until you’ve completed all of the reps.
① While laying on your back, foot your feet up on the wall, your knees bent. Bring your hips off on the ground into a bridge position.
② Start with a bridge position and walk your feet up and walk your feet back down. So straighten your legs and bend your legs. And change leader leg up and back down.
③ Keeping the hips up, up the whole time and bend.
Do 10 repetition in every leader leg.
Single Leg Bridge
① Position your butt just about a foot length away from the wall. Start with your left leg on the wall and the right leg just hang up in the air.
② Left knee is bent, you’re going to push your hip up, do 5x and then switch feet but don’t let your hip comes down and do 5x.
① Sit down back against the wall, tailbone and butt against the wall, put your weight into the heels of your feet. You should be able to pick up your toes and move around.
② Position your legs into a 90 degree angle, make sure you’re feeling this position on your hamstring, if not, you’re likely pressing forward into your toes, instead of back into your heels.
③ Press your back on the wall as much as you can and into your heels. Hold that position for 30 seconds or as long as you can hold.
Press your back on the wall.
① Start with your left leg on the ground and the right leg on the wall. Maintain a good distance from the wall as you’re coming down into that squat, your knee doesn’t go over your toe.
② So, you’re coming straight down, and up, down and up. Do 5 repetition and switch legs, do the same process.
Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.