Get a Butt Like Scarlett Johansson’s in The Avengers

A perky toned butt is great looking whether it is in a bikini, shorts or a pair of trousers and by completing the exercises below you will not only get a great butt but also toned legs. It isn’t about using expensive firming creams or body brushing daily to get your butt and legs toned. It’s about the right type of exercises. If you have cellulite you get an added bonus as by exercising as you can reduce the appearance of the dimpled skin by blasting away the fat that is causing it.

Everyone can benefit from doing these exercise, they will improve how your butt looks and the firmness of your muscles in your legs.

These exercises will work and you will see and feel the difference after only a few sessions, now I am not saying you will get the results you want in only a few sessions because that takes a little bit of effort on your behalf. The great thing about working your butt and legs is that they are your largest muscle groups in your body, by working these you will be boosting your body’s fat burning ability at the same time.

OK so let’s get you on your way…

Squats

Squat to parallel or do a full squat and do 3 sets of 12 reps with 30-60 seconds rest in between each set (lower end if using bodyweight, higher end if using weight). The amount of sets and reps you do depends on what your goals are, I have suggested a number of sets and reps but change these to what will fit in with your goals, i.e whether you want to increase strength, build muscle etc.

Muscles used: Quadriceps, glutes and hamstrings.

Squats are one of the best exercises for your lower body. By adding squats to your routine you will be firming up your legs and bum and it doesn’t take long before you will feel and see the difference. To add intensity use weights.

1. Stand with your feet shoulder width apart, toes can be angled out but should not be angled at more than 30 degrees.
2. Slowly bend your knees until your thighs are parallel to the floor, as if you are sitting on a chair, your knees should be aligned over your toes.
3. Keep your back straight and your abs tight.
4. Now push down through the heels and return to standing position.

If you are new to squats then start of using just your bodyweight until you are able to perform the move with perfect form. You want to be squatting either to parallel or a full squat. It is a common sight to see people doing squats but not going low enough. To get the maximum benefit from squats and get that perky butt and shapely legs you need to squat to at least parallel, this is where your hip is in line with your knee, many people do squats that are either ½ or ¼ squat thinking they are going low enough. If you are unsure if you are going low enough do some bodyweight squats in front of a mirror or in front of another person and check to see that your hip is in line with your knee, your leg will be completely parallel to the floor. Although, for some people squatting to parallel is difficult due to the flexibility in their hip flexors, mobility issues etc so just go as low as you can and try to work on improving your weak areas so that you work towards doing parallel squats. Once you are happy with doing the bodyweight squats add some weight, this can be done either by using dumbbells or by using a barbell.

Weighted Lunges

3 sets of 12 reps  – choose an appropriate weight, go as heavy as you can to get your 12 reps.

Muscles Used: The same as the squats, so your legs and bum.

1. Stand straight with your feet approximately shoulder width apart, if you are using dumbbells place your hands down by your sides with palms facing in to your body, if you are using a barbell this should be resting on your shoulders andthe top of your traps with your hands supporting the bar.
2. Keeping your back straight and holding your abs tight take a large step forward and bend both your knees until your leading leg is parallel to the floor and your knee is above your ankle.
3. Both knees should be bent at 90 degree angles.
4. Slowly return to standing position pushing through the heel of your leading foot.
5. You can alternate legs or do 1 complete set with one leg and then another set with the other leg.

Side Lunges

3 sets of 12 reps

Muscles used: Butt, hips, thighs and legs (Glutes, hip flexors, abductors, adductors, hamstrings, quads, soleus).

1. Stand with your feet parallel, hip-width apart. Your hands down at your sides if you are using dumbbells, otherwise you can keep them on your hips to help you stay balanced.
2. Shift your weight onto your heels.
3. Engage your abdominals to stabilize the spine and keep your shoulders down and back.
4. Step to the right while keeping your weight into your left heel. Both feet are still facing forward. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back.
5. Continue until your shinbone is vertical to the floor and your right knee is aligned over your toes. Your left leg should be as straight as possible and your body weight should be distributed into the right hip.
6. Heels of both feet should stay flat on the floor. Push off with your right foot, returning to starting position.
7. Repeat the movement for the opposite side.

Hip Extension

3 sets of 12 reps

Muscles used:  Glutes and lower back

1. Start on the  floor on your hands and knees, then lower yourself on to your elbows and forearms so your elbows are under your shoulders and knees under your hips.
2. Keep your head facing down so your spine is inalignment and keep your abs tight.
3. Lift one leg up with your knee bent at 90 degrees, engage the glutes and push the heel of your foot up towards the ceiling.
4. Lower your knee back down a few inches and then raise again.
5. Repeat the movement for the desired number of reps then repeat with the other leg.

You will need to take at least one day off  before you work your legs again, possibly more – if you are only just beginning to do these exercises you are likely to feel some muscle soreness for a day or 2 after this is known as DOMS (delayed onset muscle soreness). This is normal and the more you do the exercises the less muscle soreness you are likely to feel.

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