Simple And Easy Exercises To Help Sculpt Your Butt And Legs Without Any Equipment

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6Incorporate different surfaces to walk on

Don’t just walk on a flat surface like a treadmill or pavement. What will happen is your body will get used to it and you will stop seeing results. If you include uneven terrain or stairs or incline areas, this will be good. Your leg muscles will not be able to get used to your daily walks and you will keep seeing results.

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7Fartlek walks

In Swedish ‘Fartlek’ means ‘speed play’. This is for those people who have been walking and jogging for years and have stopped seeing results. The basic idea behind this is that you will put your leg muscles under pressure with short intervals in-between to catch regain energy but the overall pressure isn’t lost.

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8How to do these

Basically, you start out with a quick warm up. You can walk or jog for 10 minutes then take a minute to catch your breath. Now you need to run for 1-2.5km. After you have completed this do not stop. You just slow down and power walk for 5 minutes. This needs to be done for 30-35minutes daily. You can start out slowly and then progress upwards.

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9Lunges

Lunges are all round exercises that work your butt, quads, hips and also your abs. These are great for beginners and the more advanced version is great for experienced people. You can do these anywhere as they require a minimal amount of space and are really effective. These can be done before or after your walks.

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10How these are performed

To perform these you need to be standing with your feet shoulder width apart and your hands on your hips. Your back needs to be straight and head should be facing forward. Take one big step forward and bend down so that both your knees are bent. The come back up after holding this position for 5 seconds and repeat.

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