The legs and bottom are often trouble spots for a lot of women but these moves will have them looking toned in no time.
Single-Leg Bridge
Why: This is excellent both for hip stability and for firming and toning the backs of your legs and butt. It focuses on the hamstrings while engaging the glutes and core muscles.
How: Lying on your back, bend your right foot in toward your butt to create a 90-degree angle at the knee and keep your left leg straight out on the floor. Position your hands either side of your body for stability, pull your belly in and butt under as you press your right heel into the floor to raise your hips up, using mostly your hamstrings (back of thigh), and lifting your left leg straight up as you go. Form a straight line from knees to shoulders, then lower your body back down to the floor.
How many: 2 sets of 10 reps each leg, no rest between sets.
Step 1: Squat + Squat Jump
Why: If you want to tone your thighs, perk up your butt and burn some body fat, this intense exercise will have you well on your way.
How: Stand with your feet shoulder-width apart and your chest held high, then sit your butt back to perform a regular bodyweight squat, keeping your knees behind your toes. The lower you sit, the more you work your butt, so try to go to parallel to the floor.
Step 2: Squat + Squat Jump
Drive the upward movement by squeezing your butt as you return to standing. Do 10 regular squats, then go straight into 10 squat jumps. To do these, sit deep into the squat, then jump your body as high as you can, landing back into the squat position. Rest for 30 seconds, then go into the next set in a reverse pyramid: 8 reps each of squats and squat jumps, 6 reps of each, 4 reps of each, 2 reps of each.
How many: 5 sets of 10, 8, 6, 4 and 2 reps each of squats + squat jumps.
Step 1: Squat to lunge jumps
Why: Adding a jump to your standard squat and lunge not only increases intensity and energy expenditure, it also works your butt and legs much harder to maximise metabolic burn.
How: Stand with your feet shoulder-width apart and your chest held high, then sit your butt back into a bodyweight squat, keeping your knees behind your toes.
Step 2: Squat to lunge jumps
Drive up into a jump and land in a right-leg lunge, keeping your knees bent to absorb the impact. That’s one rep. (Take this exercise slowly initially to ensure you have the proper lunge technique: your body should be upright, shoulders back, hands on your hips, right knee and ankle in line, left knee just off the floor.)
Step 3: Squat to lunge jumps
Drive up into a jump and land in a squat, then complete the move into a left-leg lunge.
How many: 3-4 sets of 5 reps each leg, 30-second rest between sets.
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