Want Results From Your Home Workout? Try Denise Austin’s 5 Moves for Toned Glutes and Legs

We don’t know about you, but at the moment, we love home workouts. Now that the weather is getting colder, it’s very welcome to spend time indoors instead of driving to the gym. It also saves time, money and potential aggravation (someone is forever in the master of a staircase). However, finding motivation at home is not so easy. Setting up an exercise space and actually exercising can take time, especially when other family members cause distractions. Luckily, fitness expert Denise Austin has plenty of home exercises up her sleeve, starting with one for leg day.

We have been looking for some simple workouts that can help us tone up without damaging our joints with a lot of intensity or impact. And so, Denise Austin he gave us his five favorite moves for super strong legs and toned glutes. The best part is that you can do these moves in just 20 minutes at home, with no fancy equipment required.

Check them out below, along with this tutorial from Denise!

1. For all the muscles in your legs, glutes, and core, try the mini squat.

The mini squat is a great training move to tone your legs, glutes, and even your core. You don’t have to squat down very deep for this move, this will help protect and strengthen your knees! To perform the mini squat, follow the instructions below.

1. Stand tall with your feet hip-width apart.

2. Extend your arms directly in front of you.

3. Sit as if you were sitting in a chair, lowering yourself halfway down and keeping your weight in your heels. “Touch your butt on the chair” and climb back up.

4. At the top of your squat, squeeze your butt.

5. Perform 20 reps or 1 full minute of mini squats.

2. For the inner and outer thighs, try the side lunge.

The side lunge will tighten your inner and outer thighs and hamstrings (those muscles in the back of your legs). They also help strengthen the muscles around the hips! To perform the side lunge, follow the instructions below.

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1. Stand tall with your feet hip-width apart.

2. Take a big step to the side with your right foot and feel your butt down and back.

3. Press into your foot to lift yourself up, squeezing your butt at the top.

4. As you perform this move, try to keep your back straight and your abs tight.

5. Do 20 repetitions and then do them with the other leg.

3. For glutes and hamstrings, try the butt lifter.

The “butt lifter” primarily targets, you guessed it, the glutes, but it will also activate the hamstrings. Secondary muscle groups that get some toning from this exercise include the core, arms, and back. To perform the booty lifter, follow the instructions below.

1. Start on your hands and knees (on all fours) with your wrists and shoulders in a straight line. Keep your belly in to get your core activated. Imagine your heart rising towards the ceiling!

2. Lift your right knee up and back so it is in line with your hip, keeping your knee bent at a 90-degree angle.

3. Point the ball of your foot and move your foot up and down toward the ceiling, squeezing your buttocks together.

4. Do 20 pulses on the right leg, then switch to the other side.

4. For quads, try the firmer thigh.

Thigh Firmer tones the front of the thighs, also known as the quadriceps. This move will help you say goodbye to over the knee jigglys, because it strengthens the muscles that surround the knee joint. It will also help tone your frontal hip flexors and psoas muscle, which can help relieve pain and tightness in your hip, especially if you spend a lot of time sitting down! This is a very small move, but it’s a killer leg strengthener. To make thigh firmer, follow the instructions below.

1. Begin to sit with your legs stretched out in front of you.

2. Bend your left knee in and place your foot on the floor.

3. With your right leg straight, flex your foot, pointing your toes toward your face.

4. Lift your right leg off the ground, pushing your foot up and down toward the ceiling as high as it will go.

5. Do 20 pulses on each leg and switch to the other side.

5. For glutes, hamstrings, and lower abs, try the glute bridge.

The famous glute bridge is another move that targets a ton of muscles in the lower half. First, it will strengthen your glutes and hamstrings. It will also help tone your lower abdomen, hip flexors, front of your thighs, and the muscles around your knees! To perform the glute bridge, follow the instructions below.

1. Lie flat with your feet flat on the floor near your buttocks.

2. Firmly place your hands along your sides.

3. Raise your hips toward the ceiling, pulling your shins forward slightly as you lift.

4. Hold at the top for five seconds, squeezing your buttocks, thigh muscles, and lower abdomen.

5. Go down and do 20 more.

We love this workout routine from Denise. With moves as simple as these and just a few minutes a day, she’ll notice a stronger, more toned lower body in no time.

For more information and fitness tips from Denise, give her a try strength training for beginnersand be sure to check it out in our special print magazine, Denise Austin’s adjustment after 50.

This article originally appeared on our sister site, first for women.