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Sensational Legs in Only 3 Moves

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

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.

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