Want to have firm thighs and buttocks? Then we have the perfect workout for you. Whether you think your thighs are too flabby or your butt is too flat, these muscle-toning and firming circuits – standing and floor exercises – will sculpt your butt and thighs in no time.

Do the two circuits separately or, for a better workout, do each move in order, one after the other, and repeat the entire seven-move sequence three times in total. Practice these exercises every other day, two to three days a week, and you’ll be strutting your stuff in your pretty bikini in no time.

Circuit 1: Squats

Stand with your legs hip-width apart, feet facing forward, arms at your sides. Sit slowly, as if you were sitting in a chair. Keep your back straight and get as low as possible. Keep your eyes forward. Immediately stand up and return to a standing position.

Do one set of 15 reps. Once you can squat with your thighs parallel to the floor, you can move up to 3 sets of 25 reps and add light dumbbells that you hold at the hips for added resistance.

Circuit 1: Forward Lunges

Stand with your legs hip-width apart. Take a big step forward with your right foot and bend both knees as low as possible without losing your balance until your right thigh is parallel to the floor. Your back foot will be bent. Press down on your front foot and step back to the starting position. If you can’t be completely parallel, start by stepping down halfway. If you need to, stabilize yourself with your hands on your hips.

Do one set of 10 reps on each side. Gradually increase to 20 reps. As you get stronger, use light dumbbells to increase your resistance.

Circuit 1: Plie Jumps

Stand with your legs wide apart, feet facing out and hands on your hips. Stand up straight with your abs pulled in. Squat down until you feel a stretch along your inner thighs. In an explosive motion, push off your feet to straighten your legs and jump. Try to land softly on your toes.

Do one set of 15 reps. As you get stronger, challenge yourself to do up to 25 jumps.

Circuit 2: Fire Hydrants

Get on all fours with your knees under your hips and your hands under your shoulders. Keep your back and neck straight and look forward. Keeping your knee bent, extend your right leg until your thigh is parallel to the floor. Keep your pelvis stable. Slowly lower the leg to return to the starting position.

Repeat 10 times on one side, then switch legs. As you gain strength, increase to 20 reps on each side.

Circuit 2: Donkey kick

Get on all fours with your knees under your hips and your hands under your shoulders. Keeping your right knee bent at 90 degrees, lift your right leg until your thigh is parallel to the floor. Your foot should be bent. Bring the ball of your foot up toward the ceiling in one small movement. Maintain your stability and repeat 10 times.

Return to your starting position. Repeat on the other leg. As you gain strength, increase the number of reps to 20 on each side.

Circuit 2: Bridge Lift

Lie on your back on your mat, knees bent, feet flat on the floor near your buttocks, arms by your sides with palms flat on the floor. Contract your abdominal muscles and slowly lift your hips off the floor so that your body forms a straight line from your knees to your shoulders. Squeeze your glutes, while pushing your hips toward the ceiling. Hold this pressure for a while, then slowly lower back down to the floor.

Repeat 10 times. As you get stronger, increase the reps to 20.

Circuit 2: Clamshell

Lie on your side on a mat with your hips and shoulders in line and your head resting on your outstretched arm. Bend your knees so that your thighs are at a 90-degree angle to your body. Place your thighs and knees on top of each other. Use your abs to maintain this alignment as you perform the exercise.

Keeping your big toes together, lift your top leg without interfering with the alignment with your hips. Slowly bring your knee down. Repeat 10 times. You should begin to feel a burn in your upper hip muscle.

Repeat the same exercise on the other side. Do up to 20 repetitions of each.