Female thighAre you dying for toned, svelte thighs, calves, quads, hamstring or backside? Say no more. We get it, and we know how to help you achieve it! Lean down your legs while giving them just the right amount of muscle that gets you noticed. Here’s how.

For Beginners—The Chair Squat

If exercise hasn’t been your thing for…ever (it’s ok, no shame in it) then this is the startup move for you. Squatting from your chair is a great way to ease into a toned lower body while minimizing risk of injury. Place a chair in an open area (this is a great office workout!) and stand in front of it, with your heels placed firmly on the floor. Raise your arms out in front of you, and bending at your knees, slowly come down towards the chair (as if you’re going to sit on it.) Then, right when you’re about the reach it, come back up in a slow and controlled manner. Repeat.

The Ice Skater Lunge

Ok, so you never made it to the Olympics as an ice skater, but with this lower body exercise, you can have the stance of one! When you practice this move a few times a week, you’ll quickly achieve strong glutes, impressive hamstrings and quads that get noticed! Start with your arms at your side, and your feet shoulder width apart. With your right leg straight out in front of you and slightly bent at the knee, step back with your left foot. Place it at a diagonal angle behind your right leg, and with your arms bent and on either side of your body, hop back to your beginning stance. Then, repeat by doing the same thing on the other side.

Jump Squat (Are You Ready For This Results Driven Workout?)Fit bodybuilder exercising her legs

Ah, the jump squat. It looks so easy, but it will work every muscle of your lower body so quickly you won’t know what hit you!  Easy enough for the most inexperienced exerciser to do (but challenging for even a marathon runner), this exercise has something for everyone. Place your arms by your side and stand shoulder width apart. Lower your body as if you’re going into a squat, lowering yourself a little more than halfway down. Then, jump as high as you can. That’s it! Repeat as many times as you can, but trust us—this one is more challenging than you think. Prepare to sweat out all the stress from your day in a simple jump!