6 multitasking moves to sculpt a sexy tush and sleek thighs—no equipment necessary
If saddlebags and inner-thigh bulge are two areas that typically top your "trouble zones" list, you're not alone. But this workout can help you conquer them both at the same time! These six exercises hit every major muscle group in your lower body (and burn fat all over) to help you maximize your workout time and your results.
How it works: Up to four days a week, do 1 set of each exercise back-to-back, with little to no rest between moves. Do the full circuit 3 times total.
Total Time: up to 15 minutes
1. Curtsy Lunge to Side Leg Lift
Cross left leg behind right and lower into a curtsy lunge, reaching both hands towards outside of right thigh, turning torso to right.
Press through front heel to extend right leg as left leg extends out to side of hip (lift leg as high as possible with control), reaching both arms to left leg, turning torso left. Return to starting position without touching left foot to the floor (if possible). Do all reps on the right, then repeat on opposite side to complete the set.
2. Squat Swing Jack
Stand with feet together, arms by sides. Quickly jump feet slightly wider than hip-width apart. Land in a squat, reaching right hand to the floor (trying to touch fingertips to the ground).
Immediately jump feet back together as right arm reaches up, and then back down. Repeat, alternating arms with each rep.
3. Sliding Warrior
Begin in a warrior II lunge, with front knee bent at about 90 degrees over heel and back leg extended straight, arms extended straight out from shoulders.
Extend front leg, and as you do, slide front heel into the inside edge of back foot, reaching both arms overhead. That’s one rep. Do all reps on the right, then repeat on opposite side to complete the set.
4. Side Lunge Thrust
Take a wide step out with left leg and lower into a side lunge, pushing hips back as right arm reaches towards the floor, pressing right palm flat on the ground.
Lower left hand to the floor and quickly jump both legs out into full plank position, tightening abs. Jump both feet back in, landing in a squat position with feet together and stand up. That’s one rep. Alternate sides with each rep.
5. Supine Plié
Lie faceup on the floor with arms by sides and legs extended as straight as possible. Heels should be touching and toes slightly turned out.
Bend knees, keeping heels touching and bottoms of the feet facing up towards the ceiling. Return to start to complete one rep; repeat.
6. Side-Lying Heel Clicks
Lie on right side with right arm extended straight, palm pressed into the floor and head resting on arm. Press left palm into the floor in front of chest for support. Extend legs straight out under hips. Lift top leg up slightly higher than hip height, toes pointed.
Brace abs in tight and lift bottom leg up to meet top, squeezing inner thighs and touching heels together. Lower bottom leg back to the floor. That’s one rep. Do all reps on the first side, then repeat on opposite side to complete the set.