1. Butterfly leg raises
The initial position: Lie on your back, keeping your arms by your sides. Cross your legs in a butterfly position, keeping the soles of your feet together.
What to do:
• Contract your abdominal muscles and the muscles of your legs.
• Keeping your arms on the ground, raise your legs toward the ceiling.
• Hold for 4-5 seconds, then release your muscles and slowly return to the initial position.
Repeat: 15-20 times
Results: Strengthened inner thighs, hips and abs. You'll also improve your flexibility and get rid of extra fat in your legs and buttocks.
2. Knees-to-chest hugs
The initial position: Lie flat on your back. Keep your legs straight and your arms by your sides.
What to do:
• Raise both your legs and bend your knees toward your chest.
• Hug your legs by placing your arms right under your knees.
• Gently pull your knees toward the chest to increase the stretch.
• Hold for 4-5 seconds, then return to the initial position.
Repeat: 10-15 times
Results: This exercise stretches your buttocks and stabilizes your pelvis. It reduces cellulite, relieves muscle spasms and also helps to get rid of sciatic pain.
3. Single-leg bridge
The initial position: Lie on your back with your knees bent and a hip-width apart. Keep your feet flat on the floor and your arms by your sides.
What to do:
• Raise your left leg and extend it out in front of you.
• Keeping your left leg straight, raise your hips and buttocks to make a bridge. Your thighs should form a straight line with your upper body.
• Hold the bridge for 20-30 seconds, then slowly return to the initial position.
Repeat: 8-12 times on each leg
Results: Your glutes and thigh muscles will be strengthened, helping to tone up your body and sculpt your buttocks.
4. Wall sit
The initial position: Standing against the wall with your legs shoulder-width apart and your feet flat on the floor.
What to do:
• Keeping your back against the wall, move your feet forward about 2 feet away from the wall.
• Slide your back down the wall by bending your knees until they reach a 90-degree angle. Make sure that your knees are directly above your ankles.
• Hold the position for 30-60 seconds, then straighten your legs and return to the initial position.
Repeat: 10 times
Results: This exercise will help you burn fat, tone up your body and reduce the appearance of cellulite on both your buttocks and thighs.
5. Downward dog split
The initial position: Stand with your legs a little wider than shoulder-distance apart with your toes pointed forward.
What to do:
• Inhale and extend your right leg up so that the leg and your upper body are in line.
• Exhale and return to the initial position.
Repeat: 8-10 times on each leg
Results: Your quads, glutes, and inner and outer thighs are all worked by this exercise. It also improves your balance and blood circulation.
6. Single-leg circles
The initial position: Lie flat on the ground with your legs straight and your arms at your sides. Make sure your palms are facing downward.
What to do:
• Keeping your left leg flat on the floor, raise your right leg to the ceiling.
• Slowly begin making a circle with your right leg. Make sure that both of your legs stay straight.
• Reverse the direction of your circles and continue doing the exercise.
Repeat: 5-8 circles in each direction with each leg
Results: Your core strength and pelvic stability will be improved. The exercise also strengthens your quads and hamstrings, in addition to reducing the appearance of cellulite on your buttocks.
7. Clamshell exercise
The initial position: Lie on your left side with your knees bent at a 45-degree angle
What to do:
• Keeping your feet together and using your right arm to stabilize your body, raise your right knee as high as you can. Don't shift your hips or pelvis.
• Without pausing at the top, go back to the initial position.
Repeat: 20 times on each side
Results: This exercise works best on your hips, glutes, and pelvis, and prevents injuries in these areas. It also eases any tension in your lower back, restoring balance in your leg and hip muscles.
8. Donkey kicks
The initial position: Stand on your knees and hands with your arms shoulder-width apart and your back straight.
What to do:
• Keeping your knee bent, lift up your left leg until your left thigh is parallel to the floor and your left calf is perpendicular to it.
• Hold the pose for 5 seconds, then go back to the initial position.
Repeat: 10 times with each leg
Results: Your buttock muscles will become firmer and more toned.
9. Forward lunges
The initial position: Stand with your feet a hip's width apart, elbows bent at your sides and your fists clenched.
What to do:
• Take a big step forward with your right leg while moving your left arm forward and your right arm backward at the same time.
• Bend your knees and slightly lower your body until your right thigh is parallel to the floor and your right shin is vertical. Both your knees should form an angle of 90 degrees.
• Hold the pose for about 3-5 seconds, then return to the initial position.
Repeat: 12-15 times on each leg
Results: Your body will become more toned overall, and the muscles in your legs and buttocks will be strengthened, thus reducing the appearance of cellulite in these areas.
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