Shape Your Legs

Shape your legs

Game plan

• Perform 2 sets of each exercise.
• Do all 4 moves for a complete lower body workout 2 to 3 times weekly, or add 1 or more moves to your current routine.
• Supplement this routine with at least 30 minutes of cardio 5 days a week.

Squat Leg Lift

Target: Inner and outer thighs, butt, & quadriceps


Start: Stand tall with feet hip-width apart, hands on hips.


Move: Squat until thighs are almost parallel to floor. Stand up while lifting left leg off floor and extending it out to the side; hold for one second. Lower leg back to floor as you return to squat position. Stand back up, this time lifting right leg. (If this move is too difficult, hold the back of a sturdy chair or wall for support until you become stronger.)


Repeat: 8 to 10 repetitions per leg  

Plie Foot Drag

Target: Quadriceps, hips, and inner thighs

Start: Stand with feet wider than hip-distance apart, toes pointing out to sides, as shown. (If you were standing in the center of a clock, your left foot would point to 10, right foot to 2.)

Move: Squat until thighs are almost parallel to floor, then shift body weight onto right leg. Rise back to standing position while simultaneously dragging left foot toward right foot until heels almost touch. (Toes should remain pointed out.) Return to start position. Repeat exercise, this time shifting weight onto left leg and dragging right foot toward left foot as you rise.

Repeat: 8 to 10 repetitions per leg

Hip Kicks 

Target: Hamstrings, butt, and hips

Start: Lie with back on an exercise mat, arms at sides, knees bent at a 90-degree angle, feet flat on mat.

Move: Slowly lift hips and lower back off mat, squeezing butt as you lift, until you form a diagonal line from knees to shoulders. Hold position, lift left foot off mat, straighten leg, then slowly sweep it out to the side as far as you comfortably can. Return leg to center, place foot back on mat, then lower body to start position. Switch legs to perform on right side.

Repeat: 8 to 10 repetitions per leg

Leg Crossovers

Target: Butt, hamstrings, and inner thighs

Start: Kneel on a mat. Extend right leg out to right side, touching toes to floor.

Move: Keep back flat, and slowly raise right leg, pausing when it reaches butt level, then lower right leg to the left―directly behind stationary leg―and tap toes to the floor. (You should feel like you’re drawing an upside-down V with your foot.) Reverse the movement until right leg is back in start position.

Repeat: 8 to 10 repetitions, then switch positions to work left leg.