Glute-Boosting Squats (10-15 reps/set)
This is a basic movement that almost everyone knows; squats directly target the gluteal muscle groups.
– Stand with your feet hip-width apart and firmly planted on the floor.
– Lower your center of gravity and feel your glutes engaging.
– Maintain a straight back throughout this exercise.
If you’re self-conscious about your flat glutes, start doing this exercise right away.
Arm Raises (15-20 reps/set)
This movement helps tone the upper back and shoulders while also tightening the abdominal area through a gentle calf raise motion.
– Stand with your feet hip-width apart.
– Gently raise your calves while simultaneously raising and lowering your arms.
You’ll feel a burn not only in your shoulders but also in your abs as you perform this exercise.
Kneel and Stretch (10-15 reps/set)
This movement combines squats and shoulder stretches, targeting the glutes, abs, thighs, lower back, and shoulders.
– Stand with your feet wider than shoulder-width apart, toes pointed outward.
– Lower your center of gravity, ensuring your knees don’t extend beyond your toes. Maintain this position.
– Gently twist your shoulders left and right, simultaneously squeezing your waist to further engage your obliques.
This movement eliminates body fat all over. Your legs will feel the burn as you perform this exercise.
Calf Raises and Torso Stretch (15-20 reps/set)
This movement directly targets the abdominal muscles and the calf and thigh areas.
– Stand with your feet hip-width apart. Gently raise your calves in a rhythmic manner, breathing along with the movement.
– Stretch forward, then move your hands behind you in sync with the calf raises.
– Focus on contracting your abs as you stretch forward.
The harmonious movement of the upper and lower body helps to tighten the whole body, giving women a more slender and balanced figure.
Calf Raises and Shoulder Stretch (15-20 reps/set)
Similar to the previous movement, this combination of calf raises and shoulder stretches deeply targets the abdominal muscles.
– Stand with your feet hip-width apart and gently raise your calves.
– Stretch your arms upward in sync with the calf raises.
– Contract your abs and breathe evenly as you perform this exercise.
Calf raises are also a daily exercise for Japanese women to achieve slender and petite legs.
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