Lower-body workout

This routine shapes and tones all the muscles in the legs. Perform these exercises two or three times a week, and you should see a difference in four weeks.

Warm-up: Skipping
Skip for three minutes. Repeat three times. 
Tip: If you don't have a jump rope, pretend to swing one.

Front lunges
(1) From standing, step your right leg forward into the low lunge position. The knee should not extend past the toe.
(2) Step your leg back to the starting standing position.
(3) Repeat with your left leg.
Repeat ten times, perform three sets. To increase the difficulty, hold light dumbbells in each hand.

Squats
(1) Standing with your feet together, step your right leg to the right side and lower your butt, as if you're sitting down in a chair.
(2) Dynamically push up with the right leg and step the right leg back to the starting position.
(3) Repeat on the left side.
Repeat ten times; perform three sets. To make it harder, lift your leg out laterally before stepping back in.

Pistol squats
(1) Standing with a chair behind you and your arms extended out to the front for balance, raise your right leg off the ground, bend your left leg at the knee and sit in the chair.
(2) Push up with your left leg.
Repeat ten times, switch legs and perform the movements ten more times; perform the combined sets three times.

Single-leg floor bridges
(1) Lying on your back with your arms extended by your side with palms facing up, bend your knees and bring your heels toward your butt.
(2) Extend your right leg up toward the ceiling. Use your left leg to push your hips up, then lower them to the floor.
Repeat the movements in (2) ten times, switch legs and do ten more; perform the combined sets three times.

Straight-leg raises
(1) Kneeling on an inclined bench or lying on your left side, raise your right leg up.
(2) Move your raised leg until it is straight in front or you, return it to the center, move it until it is straight behind you and return to the center again.
Repeat 12 times, switch sides and legs, and perform the movements 12 more times; perform combined sets three times.

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Butt blaster
(1) Kneeling with your hands on the floor shoulder-width apart, raise your right leg straight up.
(2) Move your right leg toward the left side of your body, crossing the left leg and set your toes down. Raise your leg back to center.
(3) Move the same leg over to the right side of your body, set your toes down and return to the center.
Repeat movements (2) and (3) ten times, switch legs and perform the exercise ten more times; perform three sets.

Calf raises
(1) Placing your hands on a wall for support, stand on your right leg and raise your body up on the ball of your foot.
(2) Lower your heel toward the ground, but don't quite touch the floor. Repeat 30 times, switch legs and perform the exercise 30 more times; perform three sets.
(3) Finish with a standing calf stretch against the wall.