Superfit legs and killer bottom – not something most of us are born with. In fact, glutes, inner and outer loins are very ‘popular’ problem areas among women. And it does take an effort to make these body parts nice and tight. The following exercises for butt and thighs are both simple and practical. The best thing about them is that they are equipment-free and 100% home-friendly. So, they will spare you the trouble of going to the gym. Let’s move!

Plié Squat

Start standing with feet wider than shoulders and turned out so inner thighs face forward, hands clasped in front of the chest. Tuck pelvis under and lower down into a wide-legged squat aiming to get thighs parallel to the floor. Return back to start. That’s one rep. Do 15 reps then continue to your next move.

Squat and Lunge

Start standing with feet slightly wider than shoulders, toes facing forward or slightly turned out, hands clasped in front of the chest. Lower down into a squat, making sure to keep your knees from passing your toes. Rise back to stand, and then take a large step forward with your left foot and lower down into a lunge, stopping when both legs form 90-degree angles. Keep right heel high. Return to start. That’s one rep. Do 15 per side then continue to your next move.

Side-To-Side Squat Jump

Start in a squat position with feet shoulder-width apart and hands clasped in front of the chest. Swing arms behind body for momentum and jump both feet as far to the right as possible, landing in a squat. Jump back to starting position. That’s one rep. Do 15 reps then continue to your next move.

Lateral Squat Walk

Start in a squat position with feet shoulder-width apart and hands clasped in front of the chest. Engage abs and step left foot out to the side, followed by the right. Reverse the movement to return to start. That’s one rep. Do 15 reps then continue to your next move.

Donkey Kick

Start on all fours on the floor with wrists under shoulders and knees under hips. Keeping hips level and right leg bent at 90 degrees, lift right toes toward the ceiling until thigh is parallel to the floor. Reverse the movement to return to start. That’s one rep. Do 15 reps on each side then continue to your next move.

Glute Bridge

Start lying on back with legs bent, feet flat on the floor, and arms by sides. Squeeze glutes and lift hips off the floor until the body forms one straight line from shoulders to knees. Hold this position for two seconds before lowering back to start. That’s one rep. Do 15 reps then continue to your next move.

Now that time or lack of equipment is not an issue. Strong bottom means better posture and reduced chances of injury. It’s also your insurance against back pains and muscle degradation. So, start your lower body exercises as soon as possible!