3. Clam Dig with Rotation:
Tight hips? The outward hip rotation in this move feels incredible. Tones your butt and shoulders.
Lie on your right side with your head cradled in your right palm.
Bend your knees in front of you 45 degrees.
Hold a 5- to 8-pound dumbbell in your left hand and keep your left elbow on your left side.
Lift both your left leg and your left arm up to the ceiling at about 90 degrees, keeping your hips stacked without rocking backwards and with your elbow pressed into your side.
Hold at the top for 2 seconds before returning to start. Repeat for 1 minute, then switch sides.
4. Explosive Lunges:
Stand with your feet together and your hands on your hips.
Then lunge forward with your right leg.
Jump up, switch legs in midair, and land with your left leg in a forward lunge.
Continue these explosive lunges, alternating sides, for one minute.
Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.
5. Dumbbell Squats:
A simple way to kick off even a quickie workout, these squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.
Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
Squat down as if you were going to sit in a chair, keeping your weight over your heels.
Squeeze your glutes as you return to the start position.
Do 15-20 reps.
As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.
6. Single-Leg Squat with Towel:
This exercise targets the inner and outer part of the thigh while hitting the lower butt as well.
Stand with your feet together and place your right foot on top of a folded towel.
Shifting your weight to your left leg, slide the towel out slowly to your right.
Then slowly return to the start position.
Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
When you squat, your left knee should bend between 45 and 90 degrees.
After 30 seconds, switch legs and do the squats and slides for another 30 seconds.