Getting that perfect peach shape without surgery? Totally doable—but it’s no walk in the park. Just like with abs, if you want fast results, consistency is key. Daily targeted exercises are non-negotiable. Think at least five minutes a day, repeated over several weeks, to start seeing changes. But trust us—it’s worth it. Even better, these floor-based exercises are easy to do and perfectly suited for anyone with sensitive knees.

Exercise 1: The Donkey Kick

How to do it: Get down on all fours. Lift your right leg back, keeping the knee bent at a 90-degree angle. Stop when your thigh is aligned with your torso. Lower the leg without resting the knee on the floor, then repeat.

To get started: Do 3 sets of 20 reps on each side.

Pro tip: For real results, kick the leg up quickly but lower it slowly. Too easy? Add a resistance band for an extra burn.

Exercise 2: The Fire Hydrant

How to do it: Still on all fours, arms straight, hands aligned under your shoulders. Lift one leg out to the side, keeping it bent at 90 degrees, until your knee reaches hip level. Hold for at least one second, then return to start.

To get started: Start with 20 reps, 3 times on each side. As you get stronger, increase the number of sets.

Pro tip: Don’t lift the leg too high—avoid twisting your hips. And just like the donkey kick, take your time lowering the leg. The slower you go, the faster you’ll see results. Want more challenge? Grab that resistance band again.

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Exercise 3: The Glute Squeeze

How to do it: Lie on your back with knees bent, feet flat on the floor about 20 cm from your glutes, hip-width apart. Raise your hips as high as possible while squeezing your glutes, and hold for several seconds.

To get started: Perform 3 to 4 sets of 15 reps.

Pro tip: Don’t forget the squeeze! Exhale as you lift your hips, inhale as you lower them.

Pelvic Floor Exercises, Bridge