Although heavy lifting has its use in your fitness program, you don't have to pound the weights every single time you work out. There are plenty of bodyweight exercises out there that will shape up your lower body and tone your butt. Don't believe us? Take it from Joel Freeman, Beachbody Super Trainer and cocreator of Core De Force. We asked him to tell us what his favorite Bodyweight Exercise is for women who are trying to get in shape.

"One of my favorites that I think is just an overall burner is called a sumo Squat with a leg check," Joel told POPSUGAR. "It's a wide sumo squat stance, so you're really going deep into the legs and glutes, and the leg check is when you come out of the squat and you lift a leg up to the side so you're firing your obliques."

Keep in mind that a sumo squat is when your knees and toes are pointed out a little wider than your normal squat. This allows you to really target your inner thighs and glutes. When you come out of the squat, lift one leg out to the side like Joel said, and you should feel that in your outer thigh and obliques. Ouch!

Joel recommends doing strength training at least four times a week, so you can incorporate this exercise into your routine whenever you'd like. Do four sets of 10-12 reps on each leg. Trust us, it'll burn!