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Squats

Watch free exercise videos with squat exercises to tone your butt and thighs at FitnessMagazine.com.

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You'll need a set of 5-, 8-, or 10-pound dumbbells. This sculpts your quads, butt, and calves. As you get stronger, add a jump; then add a pause.

Squats with Dumbbells: You will need a set of 5- or 8-pound dumbbells. Stand with your feet hip-width apart holding the weights. Slowly squat down as if you were going to sit in a chair and then squeeze your glutes and stand up again. You'll repeat these squats for 1 minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulders rolled back. Over time, increase the weight until you can do the squats with 10-pound dumbbells. Then you should be strong enough to add a jump to the squat . As you're straightening your legs, jump up so that your feet come 2 or 3 inches off the floor. Land softly back in a squat position. It's important to land with your knees bent so your joints don't absorb the shock of the landing. When you're ready to make this move more difficult, add a 2-second pause to the squat phase. After landing, hold the squat position for 2 counts before jumping up again. Dumbbell Squats target your abs, thighs, hamstrings, and glutes.

Squat hop and press

The squat hop and press exercise targets shoulders, abs, hips, butt and legs. Do 3 sets of 8 reps per leg.

Squat Hop and Press: For this move, keep your knees behind your toes as you squat and press off the ball of your foot to stand. Remember to keep your spine straight.

PliÃ© squat row

The pliÃ© squat row exercise works your back, arms, butt and legs. Do 3 sets of 8 reps.

Plie Squat with Row: Really press your heels into the floor when coming up from the plie position so that your legs help your

Wide Sumo Squat

Firm your legs and butt with this wide-stance squat .

Wide Sumo Squat : Stand with your legs slightly wider than shoulder-width, and your feet turned out. Interlace your fingers and put your hands on your belly. Beginning with soft knees, come into a deep squat with your knees pressing out. Hold here and squeeze through your glutes back up to the start. Do this deep squat ten times. Be sure to keep your knees tracked over your toes and your chest lifted.

a V shape, keeping your elbows slightly bent. Do this wide sumo squat for ten reps. This move works your legs and your butt

Dumbbell Squats

You'll need a set of 8 or 10-pound dumbbells for this exercise. Targets your abs, quads, hamstrings and glutes. Do 15 to 20 reps.

Dumbbell Squats : You'll need a set of 8- or 10-pound dumbbells for this exercise. Start with your feet shoulder-width apart and the weights by your thighs. Squat down as if you were going to sit in a chair, keeping your weight back over heels. Now, squeeze your glutes to return to the start position. Do 15 to 20 reps. As you continue these squats , keep your weight in your heels, making sure your knees do not pass forward of your toes. The dumbbell squats target your abs, quad, hamstring, and glutes. For a bigger challenge, try doing it without the weights, but as you return to the standing position, jump explosively, and land softly in the squat position.

Sidestep Squat With Row

The Sidestep Squat With Row exercise works your upper back, biceps, butt, and quads. Do 8 reps on each side.

Slimmer in 7 Days! Sidestep Squat with Row: Remember to keep abs tight and your knees aligned over your ankles as you sink into the squat . Once you get into the rhytm, this exercise will feel like a hip- hop move.

Wall Squat with T-Raise

Wall Squat with T-Raise, 1 set of 15 reps.

Lunchtime Quickie Work- Out: Wall Squat with T- Raise: To get some extra butt toning out of this exercise, point your toes up slightly to shift your weight

Overhead Squat With Ball

Work your shoulders, arms, back, glutes, and quads all at once with this body-toning move.

Overhead Squat with Ball: Grab an exercise ball and stand with your legs hip-width apart. Raise the ball overhead, your arms extended and close to your ears. Now squat down, keeping the weight in your heels and your arms extended. Hold the squat for one, then come back up. Keep your arms lifted as you do 12 to 15 squats .

Single-Leg Squat with Towel

You'll need a small folded towel. This targets your inner and outer thighs, quads, and glutes. Work each leg for 30 seconds.

Single-Leg Squat with Towel: Stand with your feet together and place your right foot on top of a folded towel. Shifting your weight to your left leg, slide the towel out slowly to your right, then slowly return to the start position. Repeat. You'll work this side for 30 seconds before switching. Keep your elbows bent, and your fists together near your chin. When you squat , your left knee should bend between 45 and 90 degrees. After 30 seconds, switch legs and do squats for another 30 seconds, sliding your left leg to the side, and squatting with your right leg. The Single-Leg Squat with Towel targets your inner and outer thighs as well as your quads and glutes.

Toe Squat With Overhead Reach

This intensive lower body move tones your glutes, hips, legs, and calves while also tightening your core and sculpting your shoulders.

Toe Squat with Overhead Reach: Come into a chair pose, abs engaged, inner knees and ankles touching, hips lowered in to a half- squat , dumbbell over your head. Now come up onto the balls of your feet and keep your lower legs controlled as you lower

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