1. Eat well.
Period. No workout can compensate for lousy eating. When you eat well, you will allow your body to shed the fat and let the muscles shine through.
2. Lunges.
Deep lunges are fantastic when toning your quads, hams, and glutes. Step forward, leading with the heel. Step out nice and far, bending front and back knees. Then push off front foot (oof!) and come back to starting position.
Do 15 lunges on your right leg, then 15 on your left. Repeat.
3. Squats.
Squats are a supreme quad and glute toner. Stand with your feet shoulder width apart, toes facing forward, standing tall, chest open, hands on hips or down by your sides. Bend your knees, stick your booty WAAAAAY out, and squat down. Tada!
Do 15-20 squats. Repeat.
4. Step Ups.
Step ups are awesome for strengthening the glutes and quads. They are just what they sound like — stepping up on an elevated surface. Start at a low level, then work your way up to a dining room chair or piano bench.
Do 15 step ups on your right and left side. Repeat.
5. Wall Sits.
This is THE move for the quads. Don’t skip this one! Lean up against a wall with your feet shoulder width apart. Move your feet slightly in front of you. Sit down.
Keep your back on the wall and scoot your feet out if necessary so your knees stay behind your feet.
Make a 90 degree angle with the legs. Imagine there is a chair there. Then just sit tight for a while!
Hold the wall sit for 30 seconds – 1 minute. Repeat.
Back Buffer
Lie faceup, arms and legs extended so body forms an X on floor; raise all limbs 3 inches (as shown). Hold position. Roll onto left side, keeping hands and feet off floor; hold 2 seconds. Roll onto stomach, hands and feet still aloft; hold 2 seconds. Roll back onto left side; hold 2 seconds. Return to start for one rep. Do 12 reps. Repeat on right side.
