Weight gain and fat buildup are annoying, and the worst nightmare is fat piling up in the butt and hips area. Most women face this. They try special plans to get rid of this area but see no results. Here’s 20 minutes of exercises that will help burn fat, tighten sagging skin, and restore your fitness.

Workout duration:Just 20 minutes.

Tools: Exercise mat

Instructions:For all next exercises, try to do as many reps as possible in the given time, then take a 10-second break and continue with the rest of the exercises.

First exercise: hip circles

How to do the exercise: Raise your body up on your hands and knees so your knees are under your shoulders and your knees are right under your thighs. Move your right knee in circles in the air, keep your leg straight. Move your legs for 30 seconds, then start on the right leg for another 30 seconds.

Second exercise: down dog leg kick

How to do the exercise: Lift your body on your hands and the top of your foot, your hips pointing up. Keep your feet a bit apart and your hands too. Then lift your right leg straight up and press on your foot to balance your body. Switch feet for 30 seconds then move to the next move. This exercise is a type of plank. We've talked before about its benefits in a previous article you can check.

Third exercise: side leg lift

How to do the exercise: Lie on your right side, place your right hand in front of your chest to keep your balance, keep your body straight then lift your left leg up, repeat for 30 seconds then switch and repeat with your left leg, try to increase reps as much as possible in 30 seconds. Then rest for 5 seconds.

Exercise 4: alternating leg lowers

How to do the exercise: Lie on your back, spread out, hands by your side lift both legs up and hold, lower your right leg down at a 45-degree angle without touching the ground, repeat this for your right leg for 30 seconds then for your left leg for 30 seconds, rest for 5 seconds then move to the next exercise.

Exercise 5: air squat

How to do the exercise: Stand with your feet open and toes slightly out, stretch your arms in front to keep your back straight, lower as if sitting on a chair until your thighs are parallel to the ground, then return to standing. Repeat for 30 seconds then rest for 5 seconds. Note on standing and going down: press with your heel.

Exercise six: single leg deadlift

How to do the exercise: Stand and bend your left leg slightly, then move your left hand and left leg outward in both directions so your torso is parallel to the ground. Then return to standing. Repeat this exercise on your left leg for 45 seconds, then on your right leg for another 45 seconds. Try to do as many reps as possible.

Exercise seven: pencil jumps

How to do the exercise: Stand straight with your feet together and arms by your side. Jump on your toes up and down. Do this exercise for 45 seconds, then rest for 10 seconds. This exercise helps boost your fat burning.

Exercise eight: air squat

How to do the exercise: Stand with your feet parallel to your hips, point your toes out a bit, then lower down like you're sitting on a chair. Keep your back straight and firm. When you go down, your thighs stay parallel. Press on your heel while exercising. Do this for 45 seconds, then rest for 10 seconds.

Exercise nine: single leg deadlift

How to do the exercise: Stand on your right foot, bend your left leg, then move your left leg with your left arm until your body is straight and parallel to the ground. Do this for 45 seconds, then switch legs for another 45 seconds. Rest for 10 seconds before starting the next exercise.

Exercise ten: pencil jump

How to do the exercise: Stand with your body tight and straight and your arms by your side. Stand on your toes and jump. Keep jumping like this for 45 seconds and rest for 10 seconds.

Exercise eleven: kneeling extension

How to do the exercise: Kneel down, lower your hips until your heel touches the floor, keep your arms crossed in front of your chest to keep balance. When going up and down press on your feet. This exercise is like standing up and sitting down with half your body. Repeat for 45 seconds then rest for 10 seconds.

Exercise twelve: walk up squat

How to do the exercise: Start in a kneeling position, clasp your fingers in front of your chest, stand up and squat like you’re sitting on a chair until your thighs are parallel to the ground, then go back to kneeling. Repeat for 45 seconds. Try to do this as much as you can, then rest 10 seconds and move to the next.

Exercise thirteen: glute bridge

How to do the exercise: Lie on your back with knees bent up, move your feet a bit away from your hips, lift your hips while pressing on your feet. Keep your arms by your sides and tighten your abs well. Repeat this exercise for 45 minutes.

Exercise 14: sexy spider

How to do the exercise: Support your body on the ground with your hand and the top of your foot, keep your hand aligned with your shoulder, but place your feet a bit apart. Move your right knee toward your right elbow, then go back to the starting position. Move your left knee toward your left elbow. Repeat this alternation for 45 seconds. This exercise helps sculpt the body.

Exercise 15: kneeling extension

How to do the exercise: Kneel down, lower your hips until your heel touches your foot, hold your arms in front of your chest to keep balance. While lowering and standing, press on your feet. This exercise is like standing and lowering half your body only. Repeat for 45 seconds then rest 10 seconds. You should increase reps each time to get better results.
 

Exercise 16: walk up squat

How to do the exercise: Start in a kneeling position, interlace your fingers in front of your chest, stand up and squat like sitting on a chair until your thighs are parallel to the ground then go back to kneeling. Repeat this for 45 seconds, try to do as much as you can, then rest for 10 seconds and move to the next move.

Exercise seventeen: glute bridge

How to do the exercise: Lie on your back with your knees bent up, move your feet a bit away from your butt, lift your hips up pressing your feet down, stretch your arms beside you, try to tighten your abs well, repeat this exercise for 45 seconds.

Exercise eighteen: sexy spider

How to do the exercise: Support your body on the ground with your hands and the top of your feet so your hands line up with your shoulders but keep your feet a bit apart. Move your right knee towards your right elbow, then back to start, then move your left knee towards your left elbow. Alternate sides for 45 seconds. This exercise helps shape your body.

Exercise nineteen: Split Squat Hold On Right Side

How to do the exercise: Start in a kneeling position with your right foot bent under you, knees at a 90 degree angle. Lift your knees off the ground upwards, raise them 2 or 3 inches. Repeat for 45 seconds. Then rest for 10 seconds.

Exercise 20: Standing Splits On Right Side

How to do the exerciseStand on your feet with your body straight. Move your right leg backward and as high as you can while keeping it straight and extended. Lower the rest of your body towards the ground until you can touch the floor with your fingertips. Hold for 30 seconds, then rest for 10 seconds.

Exercise 21: Split Squat Iso Hold On Left Side

How to do the exercise: Start in a kneeling position with your left foot bent under you, knees at a 90 degree angle. Lift your knees off the ground upwards, raise them 2 or 3 inches. Repeat for 45 seconds. Then rest for 10 seconds.

Exercise 22: Standing Splits On Left Side

How to do the exercise: Stand on your feet with your body straight, move your left leg back and as high as possible while keeping it straight and extended, then lower the rest of your body toward the ground until you can touch the floor with your fingertips, hold for 30 seconds, then rest for 10 seconds.

Exercise 23: Standing Straddle

How to do the exercise: Stand with your feet about 3 steps apart, bend your upper body down while keeping it straight and tight, lower down until your hands can touch the ground, hold for 30 seconds. That’s the exercise finished.

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