A slender and athletic body is the dream of almost every woman. It is not necessary to go to an expensive gym, because you can easily exercise at home. All you need is 20-40 minutes a day and an irresistible desire to change your body for the better.

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A special complex of the 13 most effective exercises for the buttocks at home for women is aimed at tightening the muscles of buttocks, hips and legs and also speed up the process of burning fat:

Lunges. Perform lunges with straight back always.

In-and-out lunges. Perform lunges diagonally.

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Credit: Pixabay

Skater lunges. Perform lunge with your feet crossed diagonally and touch the floor with your right/left hand.

READ MORE: 12 simple exercises to slim the hips and waist

Duck squat. Place your feet as wide as possible and perform plie squat. Taking this position, lift your heels.

Credit: Pixabay

Credit: Pixabay

Jump squat. Perform squats and then jump up.

READ MORE: 4 exercises to strengthen the arms

Chair squat. Place a chair behind you and perform squats slightly touching the chair with your buttocks.

Credit: Pixabay

Credit: Pixabay

Leg lift. Place a chair in front of you and lift your right leg, then your left leg.

V-position. Place a chair near you and perform squats, lifting your heels that are put together.

Side leg raise. Lie on the floor on your side and lift your upper leg.

Clamshell. Lie on the floor on your side. Bend your knees and lift your upper knee.

Credit: Pixabay

Credit: Pixabay

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Fire hydrant. Stand on the floor on your palms and knees. Then lift your left knee to the side, alternate knees.

Lying leg lift. Lie on the floor on your stomach. Then lift your straight legs one by one.

Standing forward bend. Stand on the floor, bend your body at the waist and try to touch the floor with your hands.

Credit: Pixabay

Credit: Pixabay

READ MORE: A proven method: lose weight within 30 days

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Credit: BetterMe