Squats

Squats are obviously great for legs and buttocks, but they have an enormous effect on the entire muscle system. They are one of the most efficient ways to burn fat, stabilize ligaments and connective tissues, and improve blood circulation, so you can forget about that cellulite.
Body-Weight Squats

Body-Weight Squats

This workout targets glutes and hamstrings.

Begin with a little bit wider than shoulder width stance, with your feet angled out slightly, keeping your upper body straight. Drive back your hips, drop your butt back and down into a squat, placing your weight on your heels and sticking your butt back to keep your knees in line with your ankles. Exhale and pull your butt back and forward. Bring your hands up to the front to coordinate your body movements.

Watch out for leaning too far forward from the hip or allowing your knees go past your toes and focus on keeping your back straight throughout the entire workout.

Do 3 sets of 15 repetitions. Use dumbbells for added effect.

Ski Squats

Ski Squats

This workout effectively strengthens thighs and glutes.

Begin with a straight stance, keeping your feet pressed together and your toes pointing forward. Bend your knees and slowly squat down as low as you can, keeping your knees close together and your weight in your heels. Slowly come back to your standing position, but do not completely lock your knees until you are done with all the repetitions.

Be sure to keep a flat back during the whole motion and keep your knees behind your toes.

Do 3 sets of 12 repetitions. Use dumbbells for added effect.

Plie Squats

Plie Squats

This workout targets inner and outer thighs, quads, glutes and hamstrings.

Begin with your hands on your hips and your feet slightly wider than shoulder width and your toes turning out to the side at 45 degrees. Lower into a squat, come back up, squeezing your glutes together for added effect and repeat.

Keep your back straight and try to go as low as you can, but make sure your knees do not move past your toes. As you bend the knees over the feet keep turning out and pulling in your lower abs.

Do 3 sets of 12 repetitions. Use a kettlebell for added effect.

Chair Squats

Chair Squats

This exercise targets glutes and quads.

Begin by standing with your back to a chair, about one foot from the chair, feet shoulder width apart. Keeping your weight on your heels, draw in your abs. As you sit all the way back on the chair, drive your arms forward to coordinate your body movement. Gently and slowly lower your butt toward the chair. As soon as you feel the touch, pause and stand right back up, putting your arms down.

Keep your core engaged, exhale as you sit and inhale as you return to the starting position.

Do 3 sets of 12 repetitions. Use dumbbells for added effect.

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