Fitness Articles

The 6-Minute Skinny Jeans Workout

4 Exercises for a Tight & Toned Lower Body

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

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.
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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.

Member Comments

  • 01HOKIE00
    First one is harder than it looks! Had to have extra padding to protect my knees. Very good workout on the muscles. - 9/23/2015 9:09:38 PM
  • 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. - 9/2/2015 5:44:49 PM
  • 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 :) - 7/26/2015 7:41:36 PM
    Just buy some comfortable leggings, these funny looking jeans won't keep you happy the rest of your life, anyway. - 6/23/2015 7:33:09 AM
  • Annoying that you can't save this to favourites and also, it would really help if the model were doing what was described in the instructions. instead, when this talks about lifting the left arm, that's the one pictured in the floor - unnecessarily confusing! - 6/22/2015 11:05:40 AM
  • Great workout! But, can you PLEASE name your exercises what their true name is so we can find them on the spark fitness tracker?? I'm struggling to get these on my tracker! Please and thank you! :) - 5/6/2015 10:47:56 PM
  • This is a GREAT workout! It was a bit of a challenge because I'm so out of shape, but I know it will get easier. I am going to add this to my toning exercises. - 5/5/2015 10:26:32 AM
  • The first time I did this, yes, it as difficult. But each time it got easier and now it's pretty easy. I will add these to my favorites. - 4/1/2015 9:18:39 PM
  • great workout I love it!!!I can really feel it and I think it will strenthen my muscles so much. I truly didn't have much problem with my knees as I do lunges. - 1/7/2015 11:49:10 PM
  • #2 and 3 can be doable. #1 and 4, only if I want to severely injure myself trying them. They are not for anyone with back, knee or hip problems. - 8/26/2014 12:31:58 PM
  • First time I tried this routine and it wasn't too bad although I only did 1 rep to start with.

    I agree with WITCHLINGMOG - this needs a TRACKER added to it. I spent way too long trying to find these exercises under the fitness section without much success! - 8/25/2014 9:12:39 AM
  • If I could even get into the positions for #1 & #4, I'd probably be able to get into jeans. Just trying 'em, I'm more likely to need to get into a chiropractor. That 4th one is going to be tough on back issues. Sorry, not for me. - 8/25/2014 5:02:15 AM
  • I don't wear pants but I thought I would look at these exercises to see if I could do them...SOrry they don't work for me Due to my accident I cant go on my knee or rest on my right arm - 8/25/2014 2:42:10 AM
    No thanks, I'll stick to wearing my regular jeans, and not beat myself up doing these, can you chicks really do these for the rest of your lives?? Think about it........... - 5/27/2014 2:23:19 PM
  • Number 3, wow. Felt that big time! - 4/22/2014 10:36:29 PM

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