Set 1: Lunges with jump-changing legs
Lunge forward with your left leg, holding your back straight and keeping your right knee lower than the left one.
Jump up as high as you can, helping yourself with your arms.
Change your legs in the air, landing in a lunge position with your right leg.
Begin with 10-12 reps, changing your leg each time before landing. Gradually increase the number of reps to 30.
Set 2: Jump crunches
Bend your knees a little, and draw your arms back.
Jump straight up, trying to lift your knees as high as you can.
This exercise requires more effort than the others. It’s difficult to do 30 jumps on your first attempt, so it’s better to divide them into 3 sets of 10 reps with a one-minute rest in between.
Set 3: Leg raise on the side (for the outer thigh)
Lie on your right side, and prop yourself on your hand. Put your left hand firmly on the floor in front of you.
Slowly raise and lower your right leg without sharp or high movements.
Repeat for your other leg.
This exercise is useful both for thighs and buttocks.
Set 4: Leg raise on the side (for the inner thigh)
Lie on your right side, and prop yourself on your hand. Bend your left leg, and put it firmly on the floor in front of you, keeping it still with your left hand.
Slowly raise and lower your right leg without sharp or high movements.
Repeat this set for your other leg as well.
Set 5: Dumbbell lunges
Keep your back straight with your hands along your sides.
Still keeping straight, do reverse lunges (step back) with your right leg, and then your left one.
Try making the lunge deep, bending your leg at a right angle. You can use 17 fl. oz (0.5 L) bottles instead of dumbbells.
Set 6: Sidelong bows with a dumbbell
Put your left hand on your waist whilst holding the dumbbell in your right.
Step left, bow down with a straight back, and turn your torso in line with your right leg.
Touch your left ankle with your right hand, keeping your right leg straight and your left one bent at the knee.
Repeat for the other side using a 17 fl. oz bottle instead of a dumbbell, if necessary.
Set 7: Smooth leg raise from the prone position
Prop yourself on your hands and right knee, stretching your left leg.
Slowly raise your left leg until it reaches peak height, then slowly lower it back.
Change your leg afterward, and repeat.
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