If you are looking for a way to tone and tighten your lower body, consider squats. Performing squats engages the muscles in your quadriceps, hamstrings, glutes and calves. Squats can be executed with little to no equipment or space. They can also be modified to target different areas of the legs or to add intensity to the exercise.
PRISONER SQUATS
Performing prisoner squats stimulates all of the muscles in the lower body and core. Begin with your arms extended straight in front of you. Stand with your feet shoulder-width apart. Keep your chest lifted and sit your hips back like you're about to sit in a chair. Continue the movement until your knees are bent at a 90-degree angle. Squeeze your thigh and butt muscles. Press back up, returning to the starting position. Repeat for three sets of 15 repetitions.
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SINGLE LEG SQUATS
Single leg squats target your thigh, butt and core muscles. Doing squats while standing one leg recruits more core muscles to keep your body stabilized. Stand in front of a flat bench with your back to the bench. Extend your left leg behind you and place your foot on the bench. Position your arms out the sides for balance. Lower your left knee toward the ground until your right knee is bent at a 90-degree angle. Press up and return to the starting position. Repeat for three sets of 15 repetitions.
STABILITY BALL SQUATS
Stability ball squats engage your core, quadriceps, hamstrings, glutes and calves. Stand with your back against a wall with your feet slightly in front of you. Position the stability ball behind the small of your back. Sit your hips back and down until your thighs are parallel with the floor. Hold for one second at the bottom of the movement. Press up until your legs are straight and return to the starting position. Repeat for three sets of 15 repetitions.
JUMP SQUATS
Jump squats work the entire lower body with by using explosive movement. Begin standing with your feet shoulder width apart. Sit your hips back until your knees are bent at 90 degrees. Jump straight into the air. Land, returning to the squat position. Repeat the movement for three sets of 15 repetitions.
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