If you want to shape the thighs, buttocks and abs without stressing the joints, you need to stop doing squats. We will present you some moves that you should do four to five times a week and do ten controlled repetitions. Do two sets of the exercises if you want faster results and do cardio at least thirty minutes a day.

1. Wall Bridge

Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.

b1b2f6f58a984edf4f8ffac5f3f937b8

MAKE IT HARDER

Cross your right ankle over your left knee so that only your left foot is on wall.

MAKE IT EASIER

Don’t use the wall. Keep your feet flat on floor as you lift into a bridge.

2. Windshield wipers

Lie on the back and keep the legs against the wall. Face the bottom of the feet at the ceiling. Lower the left leg slowly like a clock toward nine and get back to the starting position. Do it with the other leg, as well but toward 3 o’clock. Change until you complete the repetition.

3. Toe Reaches

Lie on the floor with your heels pressed against the wall, your legs straight. Reach your right hand toward your left foot, allowing your right shoulder to raise off the floor. Return to the starting position. Repeat with your left hand and right foot. Continue to alternate until you’ve completed all reps.

MAKE IT HARDER

Perform the exercise with your feet stacked toe to heel.

MAKE IT EASIER

Reach toward your knees.

4. Wall scissors

Keep the buttocks near the wall and bend the knees. Keep the feet on the wall. Then, raise the hips and place the elbows on the ground. Keep the hands on the hips so you will support the lower body. After that, walk the feet up the wall and straighten the legs. Lower the left leg to the head and be sure that the legs are straight. Get back to the starting position and do it with the opposite leg. To make it easier, start with the hips three to six inches away from the wall.

5. Knee Press

Lie on your back with your butt against the wall, knees bent, and feet planted 3 to 4 feet up the wall. Raise your butt and back off the floor and cross your right ankle over your left knee. Without moving the rest of your body, pulse your knee toward the wall 20 times. Lower your body, and repeat on your left side.

MAKE IT HARDER

As you press your knee, lift and lower your hips a couple of inches with each rep.

MAKE IT EASIER

Do the move with your butt on the floor.