Lunges

• 1). Stand in place with your feet shoulder-width apart and your hands on your hips.
  
  
• 2). Take one step forward with your left foot, lowering your body straight down until your left thigh is parallel to the floor. Your left knee should be directly overtop of your left foot.
  
  
• 3). Shift the weight of your body to the balls of your feet and hold this position for a count of 5.
  
  
• 4). Move back to your starting position and repeat with the opposite leg. Lunges work all the major muscles in the legs--quadriceps, hamstrings and calves--and are one of the best exercises for toning legs and getting rid of cellulite.
  
  

Kickbacks

• 1). Get down on all fours, with your knees and palms flat on the ground, shoulder-width apart.
  
  
• 2). Lift your left leg slowly behind you, kicking it back and up until your left thigh is parallel to the floor. Your left foot should be pointed with your toes facing up. Concentrate on contracting your glutes during this movement for maximum results.
  
  
• 3). Hold this position for a count of 5.
  
  
• 4). Move back to your starting position and repeat on your right leg. Kickbacks focus on the gluteal and hamstring muscles in the legs.
  
  

Squats

• 1). Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outwards.
  
  
• 2). Move your arms straight out away from you, with fingers pointed out.
  
  
• 3). Take a deep breath of air and slowly squat straight down, lowering your body down until you are about 10 inches from the floor.
  
  
• 4). Hold this position for a count of 5.
  
  
• 5). Move back to your starting position, keeping your hands straight out in front of you the entire time. If you are performing the squats correctly you will start to feel a burning in the leg muscles after a few repetitions.
  
  

Bridging Up

• 1). Stand in front of a chair with your back facing the front of the chair.
  
  
• 2). Move your arms behind you and hold onto the arms of the chair, one arm on each side.
  
  
• 3). Walk forward with your legs, keeping your body straight and hips upward and high during the movement.
  
  
• 4). Hold this position for a count of 5.
  
  
• 5). Move back to your starting position and repeat. You should feel a slight burning sensation in the backs of your legs and your buttocks.
  
  

Thigh Contraction

• 1). Sit down in a chair.
  
  
• 2). Squeeze the buttocks muscles. You should feel yourself raise up slightly.
  
  
• 3). Hold this position for a count of 5.
  
  
• 4). Release the buttocks muscles and sit flat on the chair. This exercise works best if you keep your back straight and abdominal muscles tight. You can perform this exercise anywhere and anytime, even when you are at work or taking a bath. The more regularly you practice it, the stronger the muscles become.