Lunges and squats

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Two key moves to sculpt that lower body are squats and lunges.

Aim to complete 3 sets of 15 repetitions of each exercise every other day. At first you should do the exercises straight but, as you get stronger, you should add some weight. Start with tins of beans and, when you're ready, progress to bags of flour or bottles of water.

Lunges

From a standing position, take a big step forward with your right leg so that your feet are a good stride apart. Slowly lower yourself down to the floor keeping your upper body as still as possible.
When you are close to the floor, but not so close that your front knee is coming over your toes, slowly push back up again and squeeze your buttocks to prevent yourself from wobbling.
Repeat from your start position and change sides at the end of each set.

Squats

Stand tall and position your feet hip-width apart.
Slowly lower down to the floor in a squat position until your thighs are parallel to the floor, or until your knees start to come over your toes - try to keep your tummy pulled in to protect your lower back.
Return to standing and repeat.

Where to next?
Rosemary Conley's Gi Hip & Thigh Diet
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