10-minute workout that can tone up and reduce fat from tummy, hips and thighs

The combination of healthy nutrition and proper physical exercises are very important for successful weight loss.

If you want to build a toned and slim body you do not need to train with a personal trainer. You can save your time and train at home as we have created an effective ten-minute workout to reduce abdominal fat and remove cellulite from your buttocks and thighs.

This workout consists of many effective exercises such as squats, lunges, calf raises, bridges, stomach crunches, back raises and obliques.

Use this LBT exercise routine every day to develop strength and flexibility. Just do not forget to warm-up your body with a six-minute warm-up when you start your training and cool your body down with a five-minute stretch when you finish your training.



#1. Squats (30 times)

Try This Squat Exercise Modification If You're Super Inflexible | SELF

– Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

– Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

– Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

#2. Lunges (10 times)

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– Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

– Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

– Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

#3. Plié squat (20 times)

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– Stand up straight with a tight core and flat back. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.

– Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.

– Complete this wide stance squat by having your thighs come parallel with the ground. Pause and slowly return to the starting position without locking your knees. Repeat.



#4. Alternating Curtsy Lunge (20 times)

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– Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.

– Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

– Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

#5. Pistol Squats (10 times)

Freeletics Exercises: Pistol Squats

– Stand straight with your feet hip width apart, arms fully extended and your hands by your sides. Raise your left foot from the floor, extending your leg out in front of you.

– As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.

– Continue this downward movement until your right thigh is parallel to the floor. Hold for a count of one. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.

– Repeat.

#6. Glute Bridges (20 times)

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– Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability.

=- Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

– Return to the start position by lowering your hips back to the floor. Pause then repeat.

#7. Clamshell + resistant band (10 times)

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– On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.

– Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.

– Pause at the top of the movement and slowly lower your left knee down to the starting position.

#8. Dumbbell Step-Ups (20 times)

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– Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.

– Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.

– Slowly lower yourself to the starting position and switch legs.