How to Sculpt Your Body at Home With Just a 20-Minute Workout

Beautiful legs, a flat stomach, and firm thighs are a dream for many girls and this workout can make all the difference. We’re all so busy these days and we don’t have a lot of time to devote to exercising. So, a 20-minute daily routine will be easier to fit into your busy schedule. You might even start seeing results after 4 weeks of being consistent with these exercises.

1. Squat

Muscles involved: quadriceps, calves, hamstrings, and lower back

How to do a squat:

• Put the bar on your shoulders, make sure that it’s not on your neck.
• Place your feet slightly wider than shoulder-width apart.
• Sit back, as if you are sitting in a chair, keeping the chest up and looking forward.
• Make sure that your knees stay behind your toes.
• Go back to the initial position.
• Repeat 12 times.
• Complete 3 sets, taking a 30-second rest in between.

Note: Using weight is optional, work with your own strength.

2. Reverse leg raise

Muscles involved: glutes, quadriceps, hamstrings and abs

How to do reverse leg raises:

• Get on your hands and knees.
• Lift your right leg so it forms a straight line from your head to your toes.
• Lower your leg down.
• Repeat 15 times with the right leg.
• Repeat 15 times with the left leg.
• Complete 3 sets, taking a 30-second rest in between.

Note: Make sure that your hips stay square for the entire exercise.

3. Reverse leg lift

Muscles involved: glutes, quadriceps

How to do a reverse leg lift:

• Get on your hands and knees.
• Lift your right leg bent at the knee.
• Lower your leg down.
• Repeat 15 times with the right leg.
• Repeat 15 times with the left leg.
• Complete 3 sets, take a 30-second rest in between.

Note: Make sure that your hips stay square for the entire exercise.

4. V-up

Muscles involved: upper and lower abs, lower back, glutes

How to do a v-up:

• Lay flat down on your back.
• Bring your hands over your head.
• Bring your legs up and touch your feet with your hands.
• Return to the starting position.
• Repeat 12 times.
• Complete 3 sets, taking a 30-second rest in between.

Note: If it’s too challenging, do v-ups raising only one leg, alternating legs.

5. Hip raises

Muscles involved: glutes and hamstrings

How to do hip raises:

• Lay flat on your back.
• Bend your knees and place your arms by your side.
• Lift your body up to the ceiling squeezing your glutes.
• Return to the starting position.
• Repeat 15 times.

• Complete 3 sets, taking a 30-second rest in between.

Bonus: Wall push-ups

If you still have a little bit of energy after this workout, finish it with wall push-ups.

Muscles involved: abs, arms, shoulders, and chest

How to do a wall push-up:

• Get into the push-up position against the wall, keeping hands in line with your shoulders.
• Do a push-up.
• Repeat 15 times.
• Complete 3 sets, taking a 30-second rest in between.
• Once you feel that it’s getting too easy, you can increase the challenge by just moving your feet a little bit further from the wall.