Tone your lower body

*Firm legs and buttocks with this routine

Quadriceps (front of thighs)

Leg extensions

(A) Stand tall and hold the back of a chair with one hand to help maintain balance, if necessary, then lift one knee to hip level. Keep abs pulled in toward spine and back straight. (B) Contract the front of the thigh as you slowly straighten the knee, extending the leg out to the front with toe pointed. Try to keep lifted leg at hip level throughout the move. Bend knee bringing leg back to bent-knee lifted position. Do not lower foot to the ground until you've completed all reps; switch legs to equal 1 set.

Challenge yourself: Point and flex the foot 6-to-10 times at the top of each rep to further target the front of your thighs.

Buttocks, inner thighs, and hamstrings (back of thighs)

Rear leg lifts

Stand tall and hold the back of a chair to help maintain balance, if necessary. Bend forward slightly at the hips. Raise 1 leg to the rear with slight bend in the knee, knee turned out. Slowly lift leg in small pulses with outside of heel and little toe toward ceiling. Tilt pelvis and contract abdominal muscles to maintain neutral posture throughout the move. Keep knee of supporting leg soft; do not lock it. Complete all reps before switching legs to equal 1 set.

Challenge yourself: From bent-knee position, keep lifted knee facing down, and perform small pulses with heel toward ceiling for a more intense buttocks and hamstrings workout.