Your quadriceps or legs rarely move in isolation, a more functional approach, is to pick exercises that work the quads in conjunction with the hips, hamstrings and glutes.

For example, perform three sets of the following exercise for leaner-looking legs.


Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at shoulder height or hanging by your sides, palms in. Lunge right foot forward and lower left knee close to floor until it makes a 90 degree angle. Hold for 2 counts; return to starting position. Do 10 reps and switch legs.


Start with feet shoulder-width apart, toes pointing forward. Hold a body bar or barbell behind you, resting

on shoulders, palms facing forward. Squat until your thighs are parallel to the floor. Press through heels as you stand up, being careful not to lock your knees. Do 10 to 12 reps.


Position an exercise ball behind you, resting left foot on top. Holding a 5-pound dumbbell in each hand, arms hanging by your sides, lower into a lunge with your right leg. Make sure your knee does not go past your toes. Rise back up and repeat 8 to 10 times; switch legs.

For more information about building shapely butt and thighs read, Erika Dillmans, “The Little Butt & Thigs Workout Book“. According to Eriks, t’s easier than ever to get thinner thighs and a tighter tush! Every year, people spend millions of dollars on fitness gad-gets that promise a better lower body, but with no results. Now, for fitness en- thusiasts of all levels, comes THE LITTLE BUTT & THIGHS WORKOUT BOOK.

Erika’s book brings a concise, appealing approach to toning two of the most stubborn areas of the body. Incorporating the personal and engaging style of all the little books, it includes exercises and workout combinations that fit every woman’s busy schedule, helping them to develop the perfect derriÈre as quickly and as painlessly as possible. This charming book is an essential pocket guide for firming the lower body. Readers will finally have the shapely, strong, sexy butt and thighs they’ve always wanted.


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Benny Jones

Owner at LifeMeds LLC
Benny earned a Bachelor of Science from the University of Florida in Exercise and Sport Science. Benny believes a well balanced wellness program should encompass flexibility, strength, balanced clean diet, and proper rest. Connect with us on our Google Plus Page Active. Healthy. Well.