Fitness Articles

The 6-Minute Skinny Jeans Workout

4 Exercises for a Tight & Toned Lower Body

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Looking for some targeted-toning exercises to shape up your lower body? Look no further!

This short and efficient workout features bodyweight exercises that target the muscle groups of the lower body (legs, butt, hips) and midsection (abs and obliques), which is why we call it the Skinny Jeans Workout! Each multi-tasking move works several muscles at once, so you can get more done in less time.

Try this workout up to four times per week (with rest days in between), or follow along with our 30-day Skinny Jeans Workout Plan for optimal results.

Be sure to "Pin" this workout so you can easily find it later!

The Workout
Perform each exercise in order for the number of reps indicated. Limit rest between exercises as much as possible. Do the full circuit once, or repeat the exercises in order up to three more times.

Training Tips
If following this workout several days per week, try switching up the order of the exercises each day for optimal variety. Also switch up which side you start with on exercises that take part on each side of the body. As you progress and the number of reps listed no longer feels as challenging, increase reps by doing each exercise for a full minute (instead of counting reps).

Although no exercise can target fat loss in any particular body area, muscle-strengthening moves like these can build lean muscle; when combined with a calorie-controlled diet and some fat-burning cardio (start with 20-30 minutes per day, 3 days per week), you'll see and feel the results so your jeans fit better and you feel more confident!
 
Exercise Instructions

SIDE SIZZLER
Muscles Worked: Outer thighs, hips, butt, abs, obliques, shoulders

Begin kneeling on mat or carpet with right knee (bent) directly under the hip, left leg extended (foot on floor), right hand on the floor (arm straight) directly underneath the shoulder, and left arm extended toward the ceiling. Relax shoulders away from ears and square hips and shoulders directly forward, keeping weight equally balanced between right knee and right hand.

Engage through the core for balance and slowly lift the left leg up toward hip level (pictured), keeping left toes and knees pointing directly forward. Slowly return leg to start position to complete one rep. Continue for a total of 15 repetitions. Switch sides.

Tip: Actively squeeze the gluteal of the kneeling leg as if pushing your hip forward for optimal results.


LONG & LEAN LIFTS
Muscles Worked: Outer thighs, hips, obliques, shoulders

Begin lying on your right side, propped up on your right (bent) elbow directly under your shoulder, shoulders stacked, legs stacked and lengthened in line with the torso. Use your left hand (lightly) for balance on the floor in front of you. Externally rotate your top (left) leg (turn it out so that your knee and toes are pointing toward the ceiling instead of forward).

With top leg turned out and toes pointed, lift the leg straight up toward the ceiling as high as you can (pictured). Flex the foot and slowly return the leg back down to the start position to complete one rep. Continue for a total of 20 reps. Switch sides.

Tip: Engage your abs and core and imagine "pulling up" the side of your waist away from the floor. Keep the body stable and still using the core while the leg moves.

TRIPLE TONER
Muscles Worked: Thighs (quads and hamstrings), butt, and core (abs and lower back)

Begin kneeling on a mat with knees hip-distance apart, tops of the feet down on the floor, and arms crossed at the chest with elbows slightly lifted. Relax shoulders away from the ears. Engage the core, pulling belly button toward the spine.

While maintaining a perfectly straight spine, hinge from the knee (not the lower back or hips), deepening the bend in the knee and leaning the body in one unit (from knees to hips to shoulders) toward the heels of the feet (pictured). Slowly hinge from the knee to return to the starting position to complete one rep. Continue for a total of 15 reps.

Tip: Your body should remain in a perfectly straight line from the knee to the hip to the shoulder. Do not bend or flex your back or spine. Only lean back as far as you can without arching the back or "breaking" the straight line of the body.

SCISSOR CRUNCH
Muscles Worked: Abs, inner thighs, outer thighs
Begin lying on your back on a mat, head and neck relaxed, legs lengthened toward the ceiling in line with the hips. Extend your arms up toward the ceiling, stacking one hand on top of the other.

Slowly crunch up, lifting the tips of the shoulder blades off the mat, scissoring legs open and reaching hands between the legs (pictured). Slowly return shoulders to the mat and bring legs back together to complete one rep. Continue for a total of 20 reps.

Tip: Keep your back neutral and imagine your legs are pushing and pulling through resistance as they scissor open and closed.
 
Will you try the Skinny Jeans Workout? Tell us how it went in the comments below!

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Member Comments

  • These look so very innocent and simple, but exercising them into a routine is harder and more effective than it looks. I have to do my workouts in spurts as I can throughout the day, and this is one I would like to be able to track in the fitness tracker, too.

    I got one set in (12 minutes) but don't have the strength (YET) to do two more of the sets right now. Perhaps I will shoot for more during the day, time permitting.

    My body can already feel the change!
  • wow hard work out but good results getting in my size 10 at first i was real sore not to bad now!!
  • A great challenge for me... I could do them all, but need to work up to completing more reps. Will be using this again and again.

    I'm chiming in with previous comments--please incljude a tracker!
  • Very fun! Please add a tracker though, or at least the exercises so we can track them. Thanks very much!
  • This workout was a great little challenge...felt the burn but could finish it. Would love a tracker button too.
  • I struggle with the Genie sit one, I had knee surgery and it hurts my knee, but I go back as far as I can until the pain starts. I Love these exercises though, something I have never done. I ride my bike 8-10 miles every day even before losing weight, but never did any toning.
  • Add me to the list of those requesting that this be made so we can add it to our trackers! Either a "track this workout" button from this page OR use names that can be found individually. I was fortunate that I remembered seeing #3/triple toner elsewhere as Genie Sit but no luck with the others.
  • Looks like a good addition to my strength training - giving it a try today!
  • I wonder if someone can better explain the 1st exercise to me. I read where 1 person said the wrong arm is told to be lifted. I'm blind and trying to figure Exercise #1 out! Appreciate any help!! I wish more exercises in workouts like this could be found in the tracker! Also miss being able to save things to favorites!
  • #1 and #3 were especially effective! #2 and #4 are similar to others I have done, so were not to taxing, but the new ones I definitely felt. I will be adding them into the exercises I use.
  • I like the exercises and will work them in to my day.
  • SPUNOUTMOM
    I agree with member who commented on adding to fitness tracker. I tried to also.
  • 01HOKIE00
    First one is harder than it looks! Had to have extra padding to protect my knees. Very good workout on the muscles.
  • Would be nice if you could add these to your fitness tracker. Unfortunately, the names don't align with anything in the tracker, and I'm not sure what the moves are actually called.
  • Had fun doing this workout! I love short amounts of total time and out of the ordinary movements for "same ol' muscles"! I did enough other stuff today that I'm not tracking this workout-trying to train myself to be SATISFIED just KNOWING I did something good for me :)

About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

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