Hips and buttocks are the most extensive muscle groups in our body. Their combined muscle volume is over 50% of all the muscles in your body. This, of course, is no accident. In addition to the aesthetic look it is also responsible for your posture and gait, stabilizes the spine and protects all joints and tendons located below the waist.

Only strong legs and buttocks can provide all this. If you like a sedentary lifestyle and you spend days sitting on the sofa watching TV, the muscle tissue of the buttocks degrades, completely loses its tone and accumulates fat without getting even minimal load.

If you do not have time or the desire to visit the gym, do not get upset. You can set aside some time for an effective workout at home. The following exercises are the best for you: Futter Kicks Exercise, Side Plank, Squat Jacks Exercise, In And Out Jacks Exercise, Glute Kickback and Basic Squat With Side Leg Lift.

READ MORE: 8 simple moves to target arm fat for women over 40 years old

You can do these exercises anytime you want. For example, while watching TV, after getting up in the morning or before going to bed in the evening. They are very simple but they are very effective. Even the laziest of women will better their figure after performing this workout every day for one or two months.

Do not forget that you should do a five-minute warm up before starting your workout. It will make your body ready for exercising and you will not cause harm to it. Start tomorrow and create the body of your dreams.

#1. Futter Kicks Exercise

Credit: BetterMe

#2. Side Plank

Credit: BetterMe

#3. Squat Jacks Exercise

Credit: BetterMe

READ MORE: 5 fitness trainers share their tips for clients trying to lose up to 10 pounds

#4. In And Out Jacks Exercise

Credit: BetterMe

#5. Glute Kickback

Credit: BetterMe

#6. Basic Squat With Side Leg Lift

Credit: BetterMe

READ MORE: 8 easy exercises that can help you slim down

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.