preview for 4 Moves to Sculpt Your Butt and Thighs

The first half of this single-dumbbell complex is designed to build strength in your glutes, hamstrings, quads, and core. You'll want to focus on keeping every rep really controlled. Think about squeezing your glutes as you come back to standing on the front-loaded "good morning" move and pressing through your front heel during every lunge. (Squeeze in quickie workouts with Women's Health 20-Minute Workouts DVD.)

The final two moves of this routine are going to take things up a notch—delivering an even bigger burn to those same muscle groups, especially your core. By utilizing only one dumbbell, each move uniquely challenges your entire core to work harder. 

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The key to getting the most out of this workout is choosing a weight that feels challenging; aim to select the heaviest weight that allows you to perform the alternating dumbbell swing and "hot potato" squat with proper form. The end result: In just a few rounds, you'll increase your lean muscle mass, build core strength and stability, torch serious calories, and kick your metabolism into overdrive—helping you burn calories long after you leave the gym.