This sample mini-workout works the core, quads, hamstrings, and glutes, with an emphasis on the outer thighs and hips. Ideally the moves should be done wearing heels (get your sexy on just like Alba in Sin City), but if this is too challenging, try the exercises in your sneakers. The next step would be to try the routine with a pair of sturdy heels while you hold on to a chair or a piece of furniture for balance. Once you feel secure with that, let go and go for it.
How it works: Do each exercise in order.
You will need: Heels (optional)
Stand with feet shoulder-width apart and slightly turned out. Make three clockwise circles with hips while slowly lowering into a squat. Hold the squat for 3 seconds. As you rise up, make three clockwise circles with hips. Repeat, making counterclockwise circles, for 1 rep.
Booty Pop Squat
Get in a deep plié squat with feet turned out and knees directly over heels. Maintaining squat, press knees back in a pulsing motion.
Stand tall. Step right foot forward while simultaneously lifting up onto ball of left foot. Keeping shoulders back, bend knees and drop hips toward the floor without letting left knee touch the floor. Press up with right foot and step left foot forward. Repeat, stepping forward with left leg, for 1 rep. (Take your time with this one. You can choose to do this one with weights or you can just put your hands on your hips.)