This exercise is perfect for sculpting your inner and outer thighs as well as your butt, not to mention increasing your hip flexibility.

1. Start by grabbing a standard kitchen chair with no arms or a padded folding chair with no arms and stand across the seat facing the backrest.
 
2. Gently rest your hands on the backrest for support but do not lean your weight into the chair. Make sure your knees are following your toes and you can be flat footed or up on the balls of your feet.
 
3. Pull your belly in towards your spine and continue to breath normally.

4. Slowly lower down so that your hips are just above the seat, making sure that your knees do not travel forward over your toes. Use your butt and thighs to push back up to the starting position, breathing out on the way up.

5. Keep the pace the same on the way down as the way up and continue for a set of 20. Allow 30 seconds rest and repeat for another set of 20. For the final set try pulsing just in the lower part of the movement.

6. Ouch! Finish by stretching out your thighs, hamstrings, butt and calves.

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