Do you want to keep your legs and butt in a perfect shape?Then it is time to sweat a little! This workout was created by a Nike trainer Alex Silver-Fagan in order to give you a chance to build strong tight body muscles.

You may combine this workout with other training programs or do it on your own. It will take only fifteen minutes to perform this simple but effective workout.

We would like to share these easy-to-follow exercises with you. You also can follow our week training plan to see how your figure is changing for the better.

BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts.

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READ MORE: An intense HIIT workout to tone your whole body

Exercise guide

#1. Basic squat

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#2. Squat with kickbacks

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Credit: BetterMe

READ MORE: 30-days challenge plan to get a slim body

#3. Plie squat

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Credit: BetterMe

#4. Reaching sumo squat

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Credit: BetterMe

#5. Oblique squat

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Credit: BetterMe

#6. Pop squat

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Credit: BetterMe

#7. Narrow squat

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Credit: BetterMe

#8. Pistol squat

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Credit: BetterMe

#9. Curtsey squat

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Credit: BetterMe

#10. Split squat

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Credit: BetterMe

#11. Side squat

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Credit: BetterMe

#12. Bulgarian squat

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Credit: BetterMe

A week training plan

Day 1

Repeat this set twice.

Basic squat - 10 reps.

Squat with kickbacks - 5 times each leg.

Day 2

Repeat this set twice.

Sumo squat - 10 reps.

Reaching sumo squat - 10 reps.

Day 3

Repeat this set twice.

Oblique squat - 5 times each leg.

Pop squat - 10 reps.

Day 4

Repeat this set twice.

Narrow squat - 10 reps.

Pistol squat - 5 times each leg.

Day 5

Repeat this set twice.

Curtsey squat - 5 times each leg.

Split squat - 5 times each leg.

Day 6

Repeat this set twice.

Isometric squat with toe taps - 5 times each leg.

Pop squat - 10 reps.

Day 7

Repeat this set twice.

Sumo squat - 10 reps.

Oblique squat - 5 times each leg.

READ MORE: 7 exercises to reduce belly fat

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