Strong legs also boost aerobic fitness, a measure of your body’s ability to burn fat during exercise. With every step you take, your large lower-body muscles help your veins squeeze blood back to your heart, making it stronger and increasing your aerobic capacity. The result: You can walk longer and faster without fatigue, burning calories more efficiently along the way. These exercises target those beautiful below-the-belt muscles. They’ll help you keep up with your friends while making your legs and butt shapelier for the effort. Your Toning Program Do two sets of 10 to 12 repetitions of each exercise. Move slowly, allowing about 3 seconds for each phase of the exercise and a 1-second pause. Rest for 30 to 60 seconds between sets. Do two or three sessions per week, with 1 day of rest in between. Bun Lifter Lie on your back with your arms at your sides, legs extended, and heels resting on an exercise ball. Contract your butt, and lift it off the floor. Keeping your butt lifted, bend your knees, and roll the ball toward you until the soles of your feet are flat on it. Reverse the move, returning to the starting position. Thigh Firmer Lunge Stand tall with an exercise ball behind you, hands on hips. Place the top of your right foot and your shin on top of the ball. Slowly bend your left knee, and roll the ball back as you straighten your right leg. Don’t let your front knee go past your toes. Lower yourself as far as you can, but not beyond your left thigh being parallel to the floor. Pause, then return to the starting position. Complete a full set before switching legs. Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.
