Your legs are made up of some of the largest, and strongest, muscles in your body. Tone your thighs, hips, butt and hamstrings with the following exercises three times a week.

Lunge with lift

• Start in a lunge position with your left foot forward and a weight in each hand at your right hip.
• Bring the weights to your left shoulder. Your right arm should be parallel to the floor and your left arm should be tucked in alongside your body.
• Pushing off of your right foot, stand up as you bring the weights back down to your right hip.
• Return to the lunge position.
• Try for 10 reps and then switch legs. Shoot for three sets on each leg.

Leg lift with reach

• Begin crouched down with your fingertips on the floor and your left leg crossed behind your right. Your left heel should be off of the ground.
• Lean forward and lift your left leg behind you as you reach your left arm up to the ceiling. You can keep your right fingertips on the ground for balance.
• Return to start.
• Do 12 repetitions then switch sides.

Kneeling leg lifts

• Begin on all fours with your knees hip-width apart and a small weight in your left hand.
• Lift your right leg out and back so that it is straight and in line with your torso while you lift your left arm out to the side to shoulder-height.
• Hold for a count of two and then return to start.
• Shoot for 15 reps and then switch sides.

A 150-lb. person can expect to lose approximately 50 calories for ten minutes of hard leg work.