Circuits
Squats :work your butt and upper legs. Either with your hands on your hips or holding dumbells with your arms down at your sides (you can also hold your arms out in front of your torso or your fists in at your chest to create a counterbalance, or put them in the overhead position to challenge your posture), stand with your feet as wide apart as your hips and place your weight slightly back on your heels. Let your arms hang down at your sides. Pull your abdominals in and stand tall with square shoulders. Sit back and down, as if you’re sitting into a chair. Lower as far as you can without leaning your upper body more than a few inches forward. Don’t lower any farther than the point at which you’re parallel to the floor, and don’t allow your knees to shoot out in front of your toes. When your thighs are parallel to the floor, straighten your legs and stand back up. Don’t lock your knees at the top of the movement.
Obliques curls: These curls work the obliques, the sides of your core area midsection. Lie on your right side with your arms crossed in front of you. Bending sideways at your waist, lift your upper body off the ground a few inches. You may need to brace your feet under a bar or sturdy piece of furniture. Repeat. On your second circuit, lie on your left side.
Lunge: Lunges are amazing for the glutieus maximus, hips and upper legs. Stand upright with your feet shoulder-width apart. Take a large step forward, and plant your foot on the ground. Keeping your front knee completely stable and your upper body perfectly vertical, lower your body straight down until your back knee nearly touches the ground. Raise your body straight up and repeat with another step. Keep repeating
Leg raises: Leg raises work primarily the lower portion of the abs. Lie on your back and place your hands, palms down, under the area where your pelvis and lower back meet. (Find a spot where your hands are comfortable.) Pull in your abdominals. Raise your legs (your knees can be slightly bent) about 12 inches off the floor and hold. Lower your legs to just barely above the floor, and then raise them again to 12 inches. Repeat.