2. Lunges
A lunge is a single-leg bodyweight exercise that targets your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh (2), it can be easily adapted to and even help you lose some weights below.
Lunges are very effective in toning out muscle imbalance (3).
Unlike squats lunges also helps to build body endurance and strength but mainly to give your body the support it needs to build your hip reflex.
You can combine squats with lunges for fast results.
3. Hip Thrust
You need hip thrust to keep your muscles focused and also to back up your exercise routine. Hip thrust concentrates on toning your butt, making it rounder and firmer.
Hip thrust accompanied by foods that are good for your waistline will help reduce hips flexor inflammation (4).
Any range of hip thrust will do but it is best for beginners to stick to the medium, which is 18-12 reps and minimum time of rest in between sets can be 1-5minutes.
Also, read: 5 Waist training exercise moves that actually works.