Getting bigger muscles in your buttocks and legs does not necessarily always require you to use free weights or weight machines. Body-weight exercises that use very little or no equipment can not only increase your muscle definition and size, but also improve movement coordination between your lower body and upper body. You can do these exercises anywhere without relying on expensive equipment, and most exercises do not require a lot of space. For beginners, the National Academy of Sports Medicine recommends that you perform three nonconsecutive days of training per week for a period of five to six weeks to see significant results.
Linear Sprints
Step 1
Place two cones about 20 yards apart on a running track, a soccer field or any similar terrain. Stand about two feet behind the first cone.
Step 2
Run as fast as you can toward the opposite cone, pumping your arms quickly as you run. Keep your torso upright as you sprint. Slow down once you have run past the cone.
Step 3
Turn around and sprint back to the starting cone. Rest for no more than two minutes and perform four more sets of sprints. Increase the distance between the cones by five yards per set.
Box Jumps
Step 1
Set up the 3-foot-high plyobox about four to five feet away from the 2-foot-tall plyobox so that they are parallel to each other. Stand in front of the 2-foot-high plyobox and jump on top of it.
Step 2
Land gently on top of the box on the balls of your feet, which should be about hip-width apart. Jump down immediately to the ground in front of you about two feet away from the box and land gently on the ground in the same manner as when you jumped on top of the box. Bend your legs when you land to absorb the force.
Step 3
Jump on top of the 3-foot-high plyobox immediately, using the momentum from the previous jump to help you jump on top of the box. Jump down to the ground about two feet away from the box with your legs bent, and land on the balls of your feet.
Step 4
Walk back quickly to the starting position and repeat the exercise for three sets of six to 10 jumps.
Power Stepups
Step 1
Put your left foot on top of the 2-foot-high plyobox with your torso upright. Swing your arms behind you and bend your right leg slightly to initiate the jump.
Step 2
Swing your arms forward and jump straight up without rounding your spine or neck. Switch your leg position in midair so that you land gently on the box with your right foot and on the ground with your left foot. Land gently on the balls of your feet without your heels touching the ground.
Step 3
Jump straight up immediately after you land and repeat the exercise as fast as you can for three sets of 20 reps.
Tips and Warnings
- To save time and maximize muscle-growth potential, you can use the interval-training method with these exercises. This involves you performing each exercise for a short period of time followed by a short period of rest. For example, you can perform 30 seconds of box jumps followed by a 30-second rest period. Then you perform 30 seconds of sprinting and rest for another 30 seconds. When you have completed all exercises, rest for no more than two minutes, and repeat the interval training two or three more times. You can add other exercises, such as pushups, pullups, rope jumping and yoga exercises with your interval training.
Things You'll Need
- 3-foot-high plyobox
- 2-foot-high plyobox
- Two orange cones
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Cardio Strength Training"; Robert dos Remedios; 2009
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