Signing up for an expensive membership at a gym is not the only way to keep yourself fit. In fact, you can get in great shape without ever leaving your home. All you need is 20 minutes a day and a strong desire to get better. Bright Side has found a set of exercises that will help you tighten your butt, thighs, and legs. Don’t miss our little bonus – a list of food you need to consume to get toned buttocks.

  • #1. Stand with your feet shoulder-width apart. Take a deep breath in and start pushing your buttocks back as if you’re trying to sit on a chair. Squat down until your thighs are parallel to the floor. Breathe out and return to the starting position. Do 4-5 sets of 10-12 reps each.
  • #2. Stand with your feet shoulder-width apart and keep your back straight. Breathe in, and lower yourself into the squat until your thighs are parallel to the floor. If you’re able to squat a little below parallel, that’s great.
  • #3. Stand with your back facing a chair. Position one of your feet on top of the chair and take a step forward with the other leg. Keeping your back straight, slowly squat down until your thigh is parallel to the floor.
  • #4. Stand with your legs wide apart. Turn your toes to face outwards (a 45-degree angle). Slowly lower yourself down into a squat, keeping your back straight. Slowly push back up to the starting position. Apart from the glutes, the plie squats develop the inner thigh muscles.
  • #5. Stand up straight with your feet a little narrower than shoulder-width apart. Take a big step forward with your right leg, and lower your body until your thigh is parallel to the floor. Keep your shoulders back and relaxed. Your arms should be down by your sides.
  • #6. Kneel down and place your hands on the floor under the shoulders. Bend your right leg, and raise it to the ceiling as high as you can. Lower it back down to the starting position. If it gets too easy, you can use ankle weights to add resistance.
  • #7. Lie on your back with your legs bent and your feet on the floor shoulder-width apart. Lift your hips toward the ceiling, then lower them back down. To make the exercise harder to perform, extend one leg out straight or put some weight on your abdomen.
  • #8. Stand straight with your feet slightly wider than shoulder-width apart. Lean forward, keeping your back straight. Lower your torso until it’s almost parallel to the floor, and bend your knees.
  • If you already have a well-established exercise routine, drink a protein shake after a workout. Tuna, eggs, turkey, chicken, tilapia, legumes, cottage cheese, lean red meat, legumes, and any fish (not fried) are natural sources of proteins.
  • Swap white bread and pasta for whole wheat or whole grain alternatives.
  • nlike bad fats, good fats provide a broad range of health benefits. They also help you sculpt the body of your dreams and even lose weight.
  • Focus on vegetables rich in antioxidants, such as broccoli, spinach, kale, and any green vegetables.


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