Sensational Legs in Only 3 Moves

Beginner Exercises

Want firm, sexy thighs and a lifted butt? Try this quickie workout plan from Kacy Duke, creative consultant for Equinox Fitness Clubs in New York City.

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 (not shown).
• 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.