This 15-minute workout will mold your legs and abs.

Are you ready to lift and strengthen your entire lower body and get a healthy dose of basic work? I have everything under control. This training scheme is designed to strengthen your buttocks, hamstrings, quads and abdominal muscles in just five moves.

I've also included several one-way exercises (exercises that aim at one side of the body at a time) to help you build up evenly - believe me, this is very important. Also, you don't need any equipment for this workout - but don't worry, you will still feel a burning sensation. It also prepares you for more complex lower body movements such as weight squats and dead lifts. Are you ready to start now?

Lower body and abdominal muscles

Instructions: Perform 10 repetitions for each move, then proceed immediately to the next exercise. After completing all five moves, repeat the round from the beginning. Make a total of three rounds. To gain strength, I recommend doing this routine once or twice a week and first warm up with some dynamic stretching.

Bridge hip-hook elevator

Lie on your back with your knees bent, and your feet on the floor. Hold your right foot to your chest and hold your knee. Grasp the buttock muscles and lift your hips until your left hip matches your back. Get down to the mat. It's a representative. Do 10 repetitions on each side, and then continue with the next step.

Body weight Squat.

Stand with your legs the width of your hip. Bend your knees, put your hips back and lower the body until the hips are parallel to the floor. While you are lowering, raise your hands forward to keep the upper body upright. First, stand up again, squeeze the buttocks and upper body together and raise your hands to the side. This is a representative. Finish 10 reps and then continue with the next step.

Step back

How: Stand on your hips with your legs and arms across the width of your hip. Raise your right leg and take a step back. Lower until your hind knee almost touches the ground, keeping your hips at right angles. Go back to the beginning. It's a representative. Do 10 repetitions on each side, and then continue with the next step.

Split-Stance Hinge With Reach

Stand with your legs the width of your hip. Pull your right leg back two steps and raise the heel to balance the ball on your leg, almost like a kickstand. Lean forward with a flat back on your hips until the upper body is parallel to the floor and extend your arms forward until the biceps are pressed against your ears. Then return to your original position. It's a representative. Do 10 repetitions on each side, and then continue with the next step.

Side squat

How to do it: Start with your legs wider than your thighs and your knees and toes pointing forward. (A slight outward turn of the legs until 11:00 and 1 hour is also great if you feel more comfortable). Lift the weight on the right heel, move your hips back and bend your knee while your left foot remains straight. Try to keep your hip parallel to the ground. You can put your hands in front of you as a counterweight or press them against your chest. Then drive through your right leg to reverse the movement. Stop at the top to squeeze the buttock muscle and stretch the front hips forward. Say it again on the other side. It's a representative. Do 10 repetitions, then repeat the circle from above for a total of three rounds.