30 Minute workout

Abdominals
When it comes to having great abs, keeping in shape and maintaining a tight, toned midsection these are for you!!
The secret to flattering abs is good posture. Focus on these muscles while you perform the exercises. By contracting the abdominal muscles, pointing your tailbone towards the floor and keeping your shoulders back and your head and neck relaxed, you can look and feel taller and slimmer before you’ve even performed one sit-up. Ab exercises should target the rectus abdominus (the muscle extending the length of the front of the abdomen) and the internal and external obliques (the muscles extending along the sides of the abdomen at an angle).

1. Ab Crunches (for upper abdominals).
Lie on your back with hands crossed over your chest. Place your feet and hips on the floor, bend your knees towards your chest. To begin the exercise, lift torso slowly, lifting your shoulder blades and moving the ribs towards the your hips, crunching rib cage toward pelvis. Hold this position for two seconds, then lower to the starting position. Repeat.
2. Reverse Curl (for lower abdominals).
Begin in the same starting position used for the Ab crunches. Contract your abdominal muscles to lift your hips off the floor; bringing your knees towards your chest. Concentrate on using your abdominal muscles to lift your pelvis towards your lower rib cage. Again, hold this position for two seconds, before lowering your hips back to the floor. Repeat.
3. Diagonal Crunches (for oblique muscles).
The same starting position is used as as for the Ab crunches. Raise your shoulders off the floor, moving one shoulder (one side of chest) towards the opposite knee( left shoulder towards right knee). Hold this position for two seconds. Return your shoulder to the floor and repeat . Switch sides and repeat twelve to fifteen times. (Do not allow your elbow to touch your knee.)
For each exercise, aim for one to three sets of 12 - 15 repetitions, and rest for 30 seconds between sets.

Legs
To achieve well-shaped and toned legs, combine a regular cardiovascular workout with resistance exercises targeting specifically the upper and lower leg muscles, such as the thighs and calves. Lunges and squats are the ultimate lower body exercises, training every major muscle in the upper leg (which include the hamstrings and quadriceps) and calfs as well as the muscles in your behind(glutes) all at once.
1. Lunges (for quadriceps, hamstrings, glutes, hip flexors and calf muscles).
Stand with your feet together. Slowly lower your body into a lunge position by stepping forward with your right leg and lowering your left leg. Keep your front knee and back knee at a 90-degree angle, maintaining your weight in your heels, slowly push back up to your starting position. Never lock your knees at the top and never let your knee bend past your toes. Keep your upper body tight and upright.
2. Squats (for thighs, hips, glutes, calves, shins and lower back).
Stand with feet shoulder-width apart; slowly lower your body until your thighs are parallel to the ground. Keep your weight in your heels, do not allow your knees to go over your toes but make sure your knees point in the direction of your toes. Push yourself up slowly until you reach your starting position. Keep your torso tight and upright throughout the exercise.
For each exercise, aim for one to three sets of 12 - 15 repetitions, and rest for one minute between sets.

Glutes
ButtBuns, backside, bum, derrierre... whatever you want to call it, everybody wants a firm and shapely one. This exercise targets the muscles that extend your hips - the hip flexors.

Straight Leg Reverse Lift
On your hands and knees, straighten your left leg, keeping right leg bent to support your weight along with your arms. Begin to lift your leg towards the ceiling, contracting your glutes/buttock muscles at the same time. Hold at the top for two seconds. Lower your leg and repeat. Switch sides.
For this exercise, aim for one to three sets of 12 - 15 repetitions, and rest for 30 seconds between sets.