Squat Plan

 If you only have time for 1 exercise, a lot of fitness experts will tell you to pick the squat. It’s a real multitasker of a move that strengthens the butt, hips, thighs and core muscles in a way that translates into real-life results.
To do a basic squat, stand with your feet hip-width apart and your arms at your sides or hands on hips. Bend your knees and lower down until your thighs are parallel to the floor, then stand back up....
Once you master the basic squat, you can make them even more effective by moving on to more challenging variations. Modifying the squat works muscle fibers in different ways from different angles. That’s why making even slight changes to the movement can fast-track your progress, getting you that tighter, more toned tush faster than you ever thought possible