Are you looking for an effective lower body workout to strengthen and tone your thighs and glutes? The best lower body exercises don’t rely on fancy gyms or equipment, just simple targeted bodyweight exercises that you can perform anytime, anyplace and produce positive visible changes in your entire lower body. Here are six effective lower body exercises for women:

Muscle Mass

Start on your back, flat on the floor. While keeping your arms on the floor, slowly lift and push your pelvis toward the ceiling using only your legs and butt. When you reach the top of the movement, squeeze your buttocks together and hold for a slow count of five. Slowly lower your hips to the starting position and repeat 15 times for one set.

Single Leg Hip Extensions

Start on your back, flat on the floor with your arms at your sides. Straighten one leg and extend it as you bend the other and place that foot flat on the floor. Raise your hips off the floor using only the bent leg while keeping the extended leg and hip straight. Hold at the top, then lower your body holding the extended leg straight. Lower your hips to the starting position and repeat 15 times for one set then repeat with the opposite legs bent and straight.

Glute Lifts

Start on the floor on your elbows and knees. Squeeze your glutes as you lift one leg until it is level with your hips and hold for a count of five. Repeat 15 times for one set and then switch legs.

Side-Lying Leg Lifts

Straighten both legs with your right leg directly on top of the left. Bend your right leg and place your right foot on the floor in front of your left knee. Tighten your left inner thigh and raise your straight left leg toward the ceiling. Hold for a count of 5 then slowly lower it back to the floor. Perform 15 repetitions on your left side then switch sides and do another 15 repetitions, completing one set.

Jumping Squats

Start in the squat position, feet wider than shoulder width and thighs parallel to the floor. Now explode upward until your feet leave the floor. Once you touch the floor, immediately return to the squat position and explode again and repeat until you are exhausted.

Ninja Squats

This is a good finishing movement for hips, glutes and thighs. You will need a bar or the back of a chair for balance. Stand behind the chair with your legs spread wider than shoulder length. Squat down until your thighs are parallel with the floor (or lower) with your toes pointed outward. Using your thighs, slowly begin to press your knees back, opening your thighs and squeezing your buttocks. Once your knees are as far back as possible, hold for a 5 count and then release. Repeat these ninja squats 5 times, then repeat 5 times on your toes.

The right combination of floor work and bodyweight calisthenics can definitely promote positive, visible changes in your hips, glutes and thighs.