Are you busting your booty at the gym to no avail? Toning your lower body doesn’t have to be as daunting as you think. By adding these 12 moves into your daily routine, you’ll be well on your way to having a sculpted booty and strong, lean legs. The key to achieving fast results is to combine cardio and strength training into a consistent regimen. The best part about this booty-shaping workout? You don’t have to spend hours at a gym to burn calories and whip your booty into shape. Lucky for you, cardio isn’t confined to treadmills and ellipticals, and we’ve added moves to this workout routine that are sure to boost your heart rate and burn calories while strengthening and toning your lower body. And, because these 12 moves require little to no equipment, you can do them anywhere. If you give it your all and stick with it, you’ll see noticeable results without having to sacrifice hours away from your family at the gym.
1. 180-Degree Squat Jumps: Stand with your feet slightly wider than hip-width apart, elbows bent at a 90-degree angle in a boxer’s stance. Jump up and rotate 180 degrees in the air. Land in a squat position, facing the opposite way. Don’t extend your knees over your toes and land softly and in control. That’s one rep. To make it harder, tuck your knees as high into your body as you can during the jump. Repeat as many times as you can in 60 seconds.
2. Ab Roll Up: To begin, lie on your back with arms at your sides and palms facing down. Lift your butt and lower back up in the air so that the bottoms of your feet are facing the ceiling. In one fluid motion, lower your back and legs and transition to your feet while jumping in the air as high as you can with arms extended straight overhead. That is one rep. Complete 3 sets of 12-15 reps.
3. Arnold Press: With elbows bent, hold a pair of dumbbells in each hand in front of your shoulders, palms facing your body. Slowly press the dumbbells up towards the ceiling, turning your wrists outward, until your arms are fully extended. Once your arms are fully extended above your head, your palms should now be facing out. Return back to the starting position, turning your wrists back inward. That’s one rep. Complete 3 sets of 12-15 reps. If you start to experience shoulder pain, decrease the amount of weights or drop the weights completely.
4. Triceps Dips on chair, bench or stool: Sit on the edge of a stable chair and place your hands behind your hips. Lift your butt off the seat and walk your feet forward until your legs are fully extended. Your hands will be resting on the edge of the chair. Inhale, bend your arms, and lower your butt while keeping your legs straight. Stop when your elbows are bent at 90-degree angles. Exhale and push yourself back up by using your arms. Push up until your arms are fully extended. That’s one rep. Complete 3 sets of 12-15 reps.
5. Dumbbell Row: Begin standing with feet shoulder-width apart with a slight bend in your knees, palms facing down on the tops of your thighs, grasping a dumbbell in each hand. Keeping the bend in your knees and arms extended, bend at your hips and lower your dumbbells as far as possible. Keep your spine neutral, shoulders down and keep your gaze forward, not at the ground. Keeping your abs tight and without rounding the back, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause at the top and lower the dumbbells to the starting position. Complete 3 sets of 12-15 reps.
6. Flutter Kicks: Lie on a mat with your legs fully extended. Raise your legs to a 45-degree angle, hovering over your mat. Keep abs tight and raise your shoulders off the mat. Extend your arms down towards the side, palms facing down. Kick legs in a quick up and down motion for 60 seconds.
7. Hands to Forearms Switch: Start in a push-up position on your hands. Next, lower to your forearms going one arm at a time. Whichever arm you lowered first, push back up onto and follow with the other. You should be back into push-up position. That is one repetition. Complete 3 sets of 10-15 reps.
8. Mountain Climbers: Get in a push-up position. Your body should be in a straight, diagonal line from your head to your toes. Raise your right knee toward your chest. Return to starting position and repeat with left leg. That’s one rep. Alternate legs quickly for 30-60 seconds.
9. Plie Squat: Assume a wide stance with your legs two to three feet apart, toes turned out. Place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Hold for a few seconds, and then slowly push yourself back to the starting position. That’s one rep. Do as many as you can in 60 seconds.
10. Scissor Jumps: Stand with feet shoulder-width apart and step out about two feet with your right foot. Note that your right foot should not be directly in front of your left foot. It should still be shoulder-width apart. Place your hands on your hips or behind your head. Quickly jump up and switch leg positions while in the air so you land softly with your left foot in front. That is one rep. Complete 3 sets of 12-15 reps.
11. Side Crunch: Start by lying on the floor face up with your knees together and bent at a 90-degree angle. Without moving your upper body, lower your knees to the right side so that they’re touching the floor. Place your fingers behind your head. Raise your shoulders toward your hips, pause for one second, and then take two seconds to lower your upper body back to the starting position. Perform this move for 30 seconds and then switch your legs to the other side for an additional 30 seconds.
12. Side Leg Lift: Grab a resistance band and lay down on your right side with your legs straight. Wrap the band around the front of leg, above the knee. Pull the left-side handle under your left leg and down to your right foot, placing the foot in the saddle, handle under the foot. Take the right-hand side handle and repeat. Lie on your right side with your legs straight, your left leg on top of your right. Use your right forearm as a kickstand, holding your upper body above the floor. Keeping your legs straight, raise your right leg as high as you can. Focus on keeping your knee straight. Lower your leg back to the starting position. That’s one rep. Complete 3 sets of 12-15 reps on each leg.