These steps are effective not only in firming your legs and butt but also in increasing your resistance. They are also fat-burning stances but not as much as what cardio and aerobics can do. Use any of these with barbells for men and dumbbells for women.



1.Swim Kick. Simply lie on the floor with your belly facing down. Bend your arms at your sides to get them adjacent to your head. Your palms should be facing the floor. Raise your legs a foot off the floor and feel the contraction on your abs to allow them not to grasp the fitness mat. In 30 to 90 seconds, quickly kick your legs up and down like how you do it when swimming. You can do three sets of this with 30-minute rest in between.

2. Squat. With barbell placed on top of your shoulders beneath your head, stand but spread your feet a little wider than your hip's width. Point your toes outwardly and start squatting down like you are sitting on an invisible chair. Don't allow your knees to crumple outwardly as you squat and feel the weight on your heels, then return to your initial position. Do 16 repetitions of this.

3.Ball Lunge. Hold on to a heavy fitness ball and stand up straight with your feet apart. Thrust your right leg toward the front and straightened it. As you stride forward, extend your arms forward taking the ball off your chest. As you get back to your initial position, slowly bend your elbows and take the ball back as well. Do the same stance this time with your left leg. Repeat over and over again.

4.Bridge and Leg Raise. Here, you don't need a dumbbell or barbell. Simply lie flatly on the floor with your feet apart and knees bent. Raise your butt away from the floor, thereby allowing your abs to contract. Your upper back, arms and feet are the only ones that stay on the floor. Hold on to this position for 30 seconds and start lifting your right leg and hold on for 30 seconds. Bring your right leg to the floor. Then, shift to your left leg. Repeat the bridges for 8 or 16 sets. Keep your torso steady as you bridge and raise your leg.

There are still other ways to firm your legs and butt but these are the commonly used ones. Make sure you don't put pressure on your legs and butt too much, otherwise they will be strained.