Work Out at Home
Part II: Butt and Thighs

Great job! OK, now it is time to move on to the next set of exercises. This time we will be combining our leg muscles with more core exercises.

Sofa Squat (Beginner)

1. Begin with feet shoulder width apart, keeping your weight on your heels.


2. Tighten your abs as much as you can.


3. Slowly lower your butt down to the sofa like you are going to sit down, extending your arms forward as a counterbalance.


4. As soon as you feel contact with the sofa, press slowly through your heels until the legs are fully extended again.

Leg Lunge (Advanced)  

1. Step about 2 feet away from the sofa and place one foot back on top of the sofa.


2. Tighten your abs as much as you can.


3. Keeping your weight on your front heel, slowly lower yourself down, trying to touch the ground with the back knee (see picture).


4. At the bottom of the motion, press through your heel slowly until the leg is fully extended again.


5. After 25 reps, repeat on the other side.

Core Exercise (Abdominal Muscles) – Jackknife – (Advanced)

1. Start on your back facing up with arms and legs extended toward the sky.


2. Press your lower back firmly into the ground, tightening your abs.


3. Slowly lower your arms and legs to the ground, keeping them fully extended.


4. Exhale gently as you raise your arms and legs back to the ceiling.

When you have completed with the first squatting and core exercises, take a small break, grab some water, then repeat the butt, thigh and core exercises 2 times.

We are well into the workout now. Your heart rate should be up a bit and you could even be breaking a sweat. Let's keep revving up that metabolic engine to burn that fat!

< Back to Part I | Part III: Back and Core >

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