Don’t forget to warm up your muscles by marching or jogging on the spot for two minutes, swinging your arms and legs. Source: bruce mars

Add shape and tone to your butt and thighs with these exercises: All you need is a rubber resistance band and a few spare minutes every day. 
Aim for ten repetitions of each exercise. Don’t forget to warm up your muscles by marching or jogging on the spot for two minutes, swinging your arms.

THIGHS: Stand with feet hip-width apart and secure the band under your feet, leaving a short length to hold. Start in a squat position (as if sitting on an imaginary chair) with knees bent and feet flat. Keeping your back straight and your head looking forwards, squeeze your buttocks and rise to a standing position, which will make the band taut. 

GLUTES: Tie the band in a loose loop above your knees and stand with your feet hip-width apart. Now push your bottom back and lower into a squat, then stand back up and lift your right leg out to the side, keeping your knees straight. Squat again and lift the left leg. Do ten on each side. 

INNER THIGHS: Let the tied band loop just above the ankles and, starting in a shallow squat with your feet hip-width apart, take a big step to the right with your right foot so your feet are shoulder-width apart. Follow with your left so feet are hip-width apart again. Repeat on other side. 

WARM DOWN: Finish your set of exercises by stretching your glutes (your buttock muscles), holding each stretch for 30 seconds. 

Daily Mail