The NO SQUATS - Belly, Butt, and Thigh Workout

For many of us, finding ways to shape those jiggly places without putting undue stress on our joints can be difficult. 


Check out this routine, though, which can help you shape your belly, butt, and thighs without doing a single squat - or putting any weight at all on your joints - by flipping your workout upside down!



We recommend following the following routine barefoot, four or five times each week, with ten slow and controlled reps of each exercise. 

If, after a few weeks, you feel comfortable with the routine and want to see faster results, you can work your way to two sets of each exercise in addition to adding thirty minutes of cardio a few times a week.

For each exercise, we'll also include a way to make it easier, if at first you're having trouble with the exercise, as well as a way to make it harder.

Toe Reaches


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

Easier: Reach toward your knees.
Harder: Perform the exercise with your feet stacked toe to heel.

Windshield Wipers


  1. Lie faceup on the floor with your legs against a wall, the bottoms of your feet facing the ceiling.
  2. Slowly lower your left leg down the wall like a clock arm toward 9 o’clock, then return to the starting position.
  3. Repeat with right leg, sweeping toward 3 o’clock.
  4. Continue to alternate legs until you’ve completed all your reps.

Easier: Move your butt 3 to 6 inches away from the wall while performing the move.
Harder: Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.

Wall Scissor


  1. Begin with your butt close to the wall, knees bent, and your feet planted on the wall.
  2. Raise your hips up, and place your elbows on the floor and your hands on your hips to support your lower body.
  3. Walk your feet up the wall so that your legs are straight.
  4. This is your starting position. From here, lower your left leg toward your head, keeping both legs straight.
  5. Return to the starting position and repeat with your right leg.
  6. Continue to alternate until you’ve completed all reps.

Easier: Start with your hips 3 to 6 inches away from the wall.
Harder: As you lower your leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to the wall.

Wall Bridge


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

Easier: Don’t use the wall. Keep your feet flat on floor as you lift into a bridge.
Harder: Cross your right ankle over your left knee so that only your left foot is on wall.

Knee Press


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

Easier: Do the move with your butt on the floor.
Harder: As you press your knee, lift and lower your hips a couple of inches with each rep.

See? That's not such a bad workout - and you'll see results in no time, especially as you get more comfortable with the routine and are able to up your reps and progress into the harder options.





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The NO SQUATS - Belly, Butt, and Thigh Workout The NO SQUATS - Belly, Butt, and Thigh Workout Reviewed by matt on 15:10:00 Rating: 5
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