Sensational Legs in 3 moves

Beginner Exercises
Intermediate Exercises
Advanced Exercises
No matter what your fitness level, you'll tone your thighs, quads, glutes, and hamstrings with these three exercises.

What You'll Need
A chair, a pair of 5-pound dumbbells, and a mat


1. Lift Series
Target: abs, glutes, hamstrings
Hold chair and hinge forward to a flat back.
Bend left knee, engage abs, squeeze glutes, and lift right leg behind you. Lower and lift 12 times.
Repeat with toes pointed, then with foot flexed.
Switch legs; repeat series.


2. Ballet Pose
Target: abs, quads, hamstrings
Hold chair in front of you and hinge forward until back is flat and parallel to floor. Keep abs engaged and shoulders down.
Lift right leg behind you, foot flexed, left knee slightly bent.
Keeping head down, bring right knee toward chest, then quickly kick it back out.
Do 12 times; switch legs.


3. Rocking Kick
Target: abs, glutes, hamstrings
Place left hand on chair and point right toes.
Engage abs and lift right leg back while hinging forward.
Touch floor with right hand, then pull upper body up and lower right leg (like a seesaw).
Do 12 times; switch legs and repeat