Spot Toning

This series of exercises will work on toning your legs and buttocks (who doesn’t want firmer buttocks!) As always, be sure to warm up for several minutes before you start doing these exercises, to prevent causing injury.

As with the upper body workout, some of these exercises use weights. These don’t need to be any special kind of “exercise” weight - cans of soda, water bottles, canned food or anything else that you can grasp comfortably but firmly will do fine. The weight range of whatever you use should be around 1lb-10lb. Make sure that you pick weights that are somewhat challenging but not so heavy that they force you to struggle. Beginners should probably start without weights initially, and progress to using them once you have been doing the exercises for a while.

Exercise A - Squats with Weights

Hold a weight in each hand (beginners should start without) and place your arms down your sides with you hands turned so that palms face each other. Stand straight with your feet comfortably shoulder-width apart, making sure your knees are a little bent. Squat down while inhaling, stopping if you can no longer see your toes (you don’t want to pass this point). Slowly rise back up, exhaling as you push with your heels to your original position. Repeat these squats about 20 times, making sure to use good form.

Exercise B - Reverse Kicks

On a carpeted area or exercise mat get on your hands and knees. Balance your body weight on your right leg and both arms, then as you exhale lift your left leg, keeping it a little at the knee. Kick up towards the ceiling with the left leg. Gradually return your leg to start position while inhaling. Repeat slowly approximately 25 times. Switch to the right leg and do another 25 repeats.

Exercise C - Lunges

Stand stright with your feet together and your knees slightly bent, your head up. Hold a weight in each hand with your arms at your sides, the hands turned so the palms face each other. Move your right leg forward a step while inhaling, then lower yourself by bending the left leg so that the left knee just about touches the floor (be sure to keep your back straight while doing this). Return to your starting position while exhaling, shoving off with your right foot. Repeat, alternating legs. Repeat this set about 20 times.

Exercise D - Chair Squats

Stand in front of a chair with your feet shoulder-width apart and knees bent slightly. Inhale as you sit down into the chair. Return to your start standing position, pushing off with your feet while exhaling (don’t use your arms to push off). Make sure not to lock your knees as you stand. Repeat 12 times. For increased intensity, use hand weights.

Exercise E - Weighted Squats

Stand straight with a weight in each hand, your arms at your sides and your palms facing each other. Your feet should be shoulder-width apart, and your knees slightly bent. Proceed like you do with Chair Squats, only without the chair (so you are holding yourself up while squating). For increased intensity, add hand weights.