Only 10 minutes a day! 12 easiest exercises for toning the leg and buttocks

According to Nike's fitness instructor Alex Silver Fagan, squats are the key to beautiful legs and a solid buttocks.

You can combine the following exercises with other workouts or simply do them as a whole workout. The best part is that you can do all the exercises in your living room!

The exercises take less than 10 minutes. Just repeat them every day, and you'll soon see the amazing results!

Complete these simple exercises and you will see how your body changes quickly!

1. Basic squat

First, start with a classical basic squat exercise

2. Squat with backwards kick

The lateral lifting of the leg will activate the muscles of the glutes and buttocks

3. Sumo squat

This squat strengthens the body and buttocks

4. Sumo squat with lifting hands

This squat adds an element of pulmonary endurance

5. Squat to strengthen the abdominal muscles

Your waist circumference will thank you for doing this exercise

6. Squat with a jump

This exercise also strengthens the muscles of the hands

7. Narrow squat with legs attached

It's a warming up exercise for the Pistol squat..

8. Pistol squat

At first you can assist with support to perform this difficult exercise

9. Bow squat

This exercise uses many muscle groups at the same time

10. Split squats

This exercise significantly strengthens the calf muscles, hips and buttocks

11. Squat with a side step

This exercise is also known as the 'burning buttocks' because the muscles become very tight during exercise

12. Squat with bounce

This exercise provides muscle relaxation, removes lactic acid, and adds lung stamina to the workout.

Here is a weekly training program:

1. Basic squats - 10 reps
   Squats with a back kick - 5 reps on each leg
   Repeat the two exercises twice


2. Sumo squats - 10 reps
   Sumo squats with lifting hands - 10 reps
   Repeat the two exercises twice


3. Abdominal muscle squats - 5 reps on each leg
   Jump squats - 10 reps
   Repeat the two exercises twice


4. Narrow squats with legs attached - 10 reps
   Squat Pistol - 5 reps on each leg
   Repeat the two exercises twice


5. Bow squat - 5 times on each leg
   Split Squat - 5 reps on each leg
   Repeat the two exercises twice


6. Squat with side step - 5 times on each leg
   Squat with bounce - 10 reps
   Repeat the two exercises twice


7. Sumo squat - 10 reps
   Squat to strengthen the abdominal muscles - 5 times on each leg
   Repeat the two exercises twice