Killer Bikini Booty and Legs – Top 5 Workouts to Tone Your Lower Body

Get a sexy backside and sleek, sculpted legs with these lifting, toning, and shrinking lower body exercises. 

Imagine yourself in your favorite jeans or shorts looking super hot. This five-exercise routine takes your lower half through all ranges of motion for a slow burn from every direction. All you need to do is to repeat the circuit 3-4 times a week combined with some 25-30 min cardio exercise, such as jogging. Don’t forget you don’t only want to sculpt your muscles in your lower body but burn the unwanted fat, so give these moves your best shot.  A mix of high-intensity cardio, and strength training moves, it’s a guaranteed way to get those legs and butt ready for summer.




1. Stand with your feet hip-width apart, pointing your feet slightly outward.

2. Looking straight ahead, lower into a standard squat with your back straight and chest up. (Squat: bend at both the hips and knees, ensuring that your knees point toward your toes.)

3. Continue bending your knees until your upper legs are parallel with the floor.

4. Quickly jump up and over to the right, turning your body 180-degrees mid-air, landing with both feet at the same time in the squat position.

5. Once safely landed, hold the squat for a second and repeat in the opposite direction, returning to your original position.

Safety Tip: When landing make sure you land through the balls of your feet first before rolling through the flat and the heels. Maintain soft knees to prevent injury.



1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.

3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Safety Tip: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.



1. Start by standing up with your feet slightly wider than shoulder-width apart.

2. Bend both your hips and knees while leaning your body forward so that you are able to touch your right foot with your left hand.

3. Once in this position jump upwards into the air, extending your legs before landing back to the starting position.

4. As you land, lean your body forward slightly so that you are able to touch your left foot with your right hand.

5. Jump upwards into the air again, extending your legs.

6. Repeat it.

Safety Tip: When landing, ensure that you land through the balls of your feet. Throughout the move keep your knees soft to prevent injuries.


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1. Stand with your legs shoulder- width apart.

2. Sit back into a squat bringing your fist close to your chin.

3. Then, lift your right leg straight behind you.

4. Return to the squat position and repeat on the other side. You'll continue alternating sides for the reps stated.

5. As you squat, remember to keep your weight back on your heel. When extending a leg behind you, keep your hips square, don't twist them to the sides.


1. Get down on all fours and engage your core to keep your back straight - this is your starting position.

2. Raise right knee out to the side, keeping knee bent at a 90 degree angle (Firehydrant), then straighten it out for a sec as you kicked in the air.

3. Curl it back to the 90 degree angle.

4. After curling back, squeeze glutes to straighten leg out toward the back (straight donkey kick)

5. Repeat the movement for the recommended amount of reps and then perform with the left leg.


The beauty of this move is that it makes you work your arms and legs at the same time.

1. Stand straight with your feet facing forward and dumbbells in hands at sides with palms facing forward.

2. Take a big step back with your left leg, crossing it behind your right.

3. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor.

4. At the same time you are lunging, curl dumbbells upward toward your shoulders.

5. Pause in the lunge and then push yourself back to the starting position, lowering weights to sides.

6. Repeat the reps on one side completing the reps, then repeat with alternating legs.

Tip: Try to focus on your glutes and hamstrings while pushing yourself back up.

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