Women's body shaping at its best – tight thighs, round butt, flat stomach

This program is built on the primary target areas of the female body: glutes, thighs, shoulders, arms, and core.
The exercises tighten, shape, and give you a feminine, toned figure.
It doesn't require a lot of weight - just precise execution and consistency.

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Workout plan (3–4 times a week)

Warm-up (5 minutes)

– Trampling
– Armband
– Easy squat
– Gluteal muscle activation with rubber band

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Exercises

1. Side Squats with Band – 3×15/side

Goal: strengthen the muscles around the knees, activate the glutes

2. Bulgarian Lunge – 3×12/side

Target: thighs + buttocks
Rest: 60 sec

3. Glute bridge (with rubber band) – 3×20

Goal: gluteal muscle activation
Rest: 45 sec

4. Shoulder press with hand weights – 3×12

Goal: toned shoulders

5. Lateral Raise – 3×15

Goal: rounding of shoulders, feminine shape

6. Leg Raises on Stomach – 3×15

Target: lower abdomen, glutes
Rest: 45 sec

7. Plank with alternating arms – 3×20 sec

Goal: core stability

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Derivation

Glute and thigh stretches 1–1 minute.