Skip to content
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Top 11 Exercises for Leaner, Stronger, Firmer Legs

The following exercises are chosen with a holistic approach.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Fitness woman doing lunges exercises for leg muscle workout training in gym.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As an ACE-certified trainer, I know how to get you leaner, stronger, firmer legs. The following exercises are chosen with a holistic approach to lower body training keeping strength, mobility, flexibility, and balance in mind. By improving mobility of the legs and hips, the exerciser can safely and effectively improve leg gains and strength, all while minimizing risk of injury. However, every exercise below is a strength-based leg movement. I’ve listed the exercises from simplest to complex, and the exercises with a link take you to the ACE Exercise Library and some include a demo or more detail to perform the exercise.


1. Squats

Full length of muscular man in sportswear doing squats during intense training at modern sports center with fitness equipment for workoutShutterstock

Squats- When performed with proper form, squats can be added to any fitness level routine. We perform this basic movement when we get up from a chair or couch. Therefore, how we train should also mimic how we move in our daily lives. Squats help support a strong core, glutes, hamstrings and quads. Squats can be performed assisted with a chair or bench and with or without weights. Feet are traditionally feet width apart or more with toes slightly point out so knees can effectively track as you come down to 90-degree bend or more in the knees, brace the core, and exhale as you rise back up to standing. The feet should always remain on the floor, as common incorrect movement is lifting of the heels, caving of the knees, rounding of the upper back or not going “deep” enough into the movement.

Related: 12 Best Foods For Women to Build Muscle

2. Lunges

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Lunges primarily target the quadriceps, hamstrings, glutes, and calves. Additionally, they engage the core muscles for stability and balance. (a, b and c are in order of simplest to complex)

  1. In place- Starting with the feet hip-width apart, take a step forward with one leg, making sure to maintain a comfortable distance between your feet. Lower your body towards the ground by bending both knees simultaneously, bend the knees to a 90-degree angle, with the front knee directly above your ankle and the back knee hovering just above the ground. Push through the heel of your front foot to return to the starting position. Repeat for the desired amount of reps and then switch legs.
  2. Alternating Reverse lunges- With the feet about hip-width apart, slowly step backwards with one leg. After the back foot hits the ground slowly lower the back knee towards the floor and bend the front knee to a 90-degree bend. To come up, press the front foot into the ground, being to rise and bring the back leg forward to return to standing. Perform the exercise on the other leg, and alternate sides with each repetition.
  3. Walking lunges (or forward lunge if space is limited)- Great for balance, glute and core activation. Place feet hip-width apart and step forward with one leg. Lower the back knee almost to the floor without touching the ground. From the bottom of the movement push the front foot into the floor, brace the core and bring the back leg up and walk it forward. Perform walking lunges to the desired distance or repetitions.

3. Lateral Lunge

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Lateral lunge- A lateral lunge involves a side-to-side movement that targets different muscles than traditional forward lunges such as inner and outer thigh muscles. Lateral lunges also support healthy hip mobility and flexibility. The lateral lunge mimics lateral movements that are common in daily activities, making it a functional exercise for real-life scenarios. o perform a lateral lunge, start by standing with your feet shoulder-width apart. Take a step to the side with one leg, shifting your body weight to that side. As you step, bend the knee of the lunging leg and push your hips back, keeping the opposite leg straight. Lower your body toward the bent knee, aiming for the thigh to be parallel to the ground. Push through the heel of the lunging leg to return to the starting position, bringing your feet back together.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

4. Romanian Deadlift

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Romanian Deadlift- The Romanian Deadlift is a compound exercise that primarily targets the hamstrings, glutes, and lower back. Holding a barbell or dumbbells in front of your thighs, begin by standing with your feet hip-width apart and a slight bend in your knees. Slowly hinge at the hips, pushing your glutes back rather than down, while maintaining a straight back, allowing the weights to lower towards the ground. Keep the bar or dumbbells close to your legs and then return to the starting position by extending your hips and straightening your back. This exercise helps improve hip hinge mechanics, strengthens the posterior chain, and enhances overall lower body and core stability. It is imperative that proper form is maintain, a common mistake is to round and the shoulders and not engage the shoulder blades or lat muscles.

5. Hamstring Curl

Female Athlete Exercising at Lying Leg Curl Bench in The GymShutterstock

Hamstring curl- This is an isolation exercise that specifically targets the hamstrings. Typically performed using a machine, lie face down and secure your ankles under a pad. From a fully extended position, curl your legs towards your glutes by bending at the knee. Control the movement and return your legs to the starting position. Hamstring curls strengthen the muscles at the back of the thighs, aiding in knee flexion and overall leg stability. These can also be performed standing with cables.

6. Leg Adduction

Adduction or abductor machine - Attractive girl exercising her thighs in the gymShutterstock

Leg adduction- Is an exercise that focuses on bringing the legs together against resistance, primarily targeting the muscles of the inner thigh. Many times, inner thigh muscles are not properly trained or trained less frequently than their larger counterparts, the thighs or glutes. This movement can be performed using a dedicated leg adduction machine at the gym. Sit on the machine, adjust the settings, and bring your legs together against the resistance provided by the machine. Leg adduction exercises contribute to improved inner thigh strength and can be beneficial for overall lower body muscular balance. It is important to maintain proper core bracing and engagement to properly activate the inner thighs rather than hurt the low back.

Related: 14 Ways to Get Back in Shape

7. Bulgarian Split Squat

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

This a single-leg exercise that targets the quadriceps, hamstrings, and glutes. Using a bench of elevated surface, place one foot on the bench, the other foot is in alignment (knees above toes), if weighted- keep the weight at the sides or near the chest, engage the core, bend your front knee until 90 degrees or until your back knee is a couple inches from the ground. Inhale on the way down, exhale on the way up- squeeze the back upper glute and front thigh on the way up before repeating. This exercise can be performed with or without weights such dumbbells or kettlebells and supports a strong core, balance and proper muscle development of the legs.

8. Step-Ups

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Step-ups- Primarily targets the quadriceps, hamstrings, and glutes. Stand in front of a sturdy platform or bench, step onto it with one foot, and then bring the opposite leg up. Step back down and alternate legs. This exercise helps improve lower body strength, stability, and can be easily modified by adjusting the height of the platform. Step-ups can be performed with or without weights and improve core strength and balance.

9. Box Jumps

Young dedicated serious active strong fit sweaty muscular man with big muscles doing box jump workout in the gym as hardcore cross training real people motivation sport exerciseShutterstock

Box jumps - Box jumps enhance lower body power and strength. Box jumps involve jumping onto a box or platform. Box jumps engage quadriceps, hamstrings, and glutes, improving athletic performance, agility, and cardiovascular fitness. When performing box jumps, ensure a stable landing on the box to minimize impact on the joints. With feet hip-width, hinge at your hips, bend your knees, and explosively jump onto the box. Land with both feet on the box, ensuring a stable and controlled landing, then step back down.

10. Jump Squats

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

Jump squats- Jump squats involve explosive jumps during a squatting motion. Start in a squat position, then explosively jump upward while extending your arms. Land softly and immediately go into the next jump squat. This plyometric exercise targets the lower body muscles, improves power, and enhances overall athletic performance.

11. Single Leg Deadlift

Athletic woman doing a single leg deadlift using a dumbbell weight assisted by a male personal trainer in a gym in a health and fitness conceptShutterstock

This unilateral exercise targets the hamstrings, glutes, and core. Stand on one leg while hinging at the hips, lowering your torso toward the ground while lifting the opposite leg behind you for balance. Return to the starting position and repeat on the same leg. Single-leg deadlifts help improve stability and balance and isolate the posterior chain muscles, contributing to overall lower body strength and flexibility.

More For You

Fitness woman doing lunges exercises for leg muscle workout training in gym.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As an ACE-certified trainer, I know how to get you leaner, stronger, firmer legs. The following exercises are chosen with a holistic approach to lower body training keeping strength, mobility, flexibility, and balance in mind. By improving mobility of the legs and hips, the exerciser can safely and effectively improve leg gains and strength, all while minimizing risk of injury. However, every exercise below is a strength-based leg movement. I’ve listed the exercises from simplest to complex, and the exercises with a link take you to the ACE Exercise Library and some include a demo or more detail to perform the exercise.


1. Squats

Full length of muscular man in sportswear doing squats during intense training at modern sports center with fitness equipment for workoutShutterstock

Squats- When performed with proper form, squats can be added to any fitness level routine. We perform this basic movement when we get up from a chair or couch. Therefore, how we train should also mimic how we move in our daily lives. Squats help support a strong core, glutes, hamstrings and quads. Squats can be performed assisted with a chair or bench and with or without weights. Feet are traditionally feet width apart or more with toes slightly point out so knees can effectively track as you come down to 90-degree bend or more in the knees, brace the core, and exhale as you rise back up to standing. The feet should always remain on the floor, as common incorrect movement is lifting of the heels, caving of the knees, rounding of the upper back or not going “deep” enough into the movement.

Related: 12 Best Foods For Women to Build Muscle

2. Lunges

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Lunges primarily target the quadriceps, hamstrings, glutes, and calves. Additionally, they engage the core muscles for stability and balance. (a, b and c are in order of simplest to complex)

  1. In place- Starting with the feet hip-width apart, take a step forward with one leg, making sure to maintain a comfortable distance between your feet. Lower your body towards the ground by bending both knees simultaneously, bend the knees to a 90-degree angle, with the front knee directly above your ankle and the back knee hovering just above the ground. Push through the heel of your front foot to return to the starting position. Repeat for the desired amount of reps and then switch legs.
  2. Alternating Reverse lunges- With the feet about hip-width apart, slowly step backwards with one leg. After the back foot hits the ground slowly lower the back knee towards the floor and bend the front knee to a 90-degree bend. To come up, press the front foot into the ground, being to rise and bring the back leg forward to return to standing. Perform the exercise on the other leg, and alternate sides with each repetition.
  3. Walking lunges (or forward lunge if space is limited)- Great for balance, glute and core activation. Place feet hip-width apart and step forward with one leg. Lower the back knee almost to the floor without touching the ground. From the bottom of the movement push the front foot into the floor, brace the core and bring the back leg up and walk it forward. Perform walking lunges to the desired distance or repetitions.

3. Lateral Lunge

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Lateral lunge- A lateral lunge involves a side-to-side movement that targets different muscles than traditional forward lunges such as inner and outer thigh muscles. Lateral lunges also support healthy hip mobility and flexibility. The lateral lunge mimics lateral movements that are common in daily activities, making it a functional exercise for real-life scenarios. o perform a lateral lunge, start by standing with your feet shoulder-width apart. Take a step to the side with one leg, shifting your body weight to that side. As you step, bend the knee of the lunging leg and push your hips back, keeping the opposite leg straight. Lower your body toward the bent knee, aiming for the thigh to be parallel to the ground. Push through the heel of the lunging leg to return to the starting position, bringing your feet back together.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

4. Romanian Deadlift

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Romanian Deadlift- The Romanian Deadlift is a compound exercise that primarily targets the hamstrings, glutes, and lower back. Holding a barbell or dumbbells in front of your thighs, begin by standing with your feet hip-width apart and a slight bend in your knees. Slowly hinge at the hips, pushing your glutes back rather than down, while maintaining a straight back, allowing the weights to lower towards the ground. Keep the bar or dumbbells close to your legs and then return to the starting position by extending your hips and straightening your back. This exercise helps improve hip hinge mechanics, strengthens the posterior chain, and enhances overall lower body and core stability. It is imperative that proper form is maintain, a common mistake is to round and the shoulders and not engage the shoulder blades or lat muscles.

5. Hamstring Curl

Female Athlete Exercising at Lying Leg Curl Bench in The GymShutterstock

Hamstring curl- This is an isolation exercise that specifically targets the hamstrings. Typically performed using a machine, lie face down and secure your ankles under a pad. From a fully extended position, curl your legs towards your glutes by bending at the knee. Control the movement and return your legs to the starting position. Hamstring curls strengthen the muscles at the back of the thighs, aiding in knee flexion and overall leg stability. These can also be performed standing with cables.

6. Leg Adduction

Adduction or abductor machine - Attractive girl exercising her thighs in the gymShutterstock

Leg adduction- Is an exercise that focuses on bringing the legs together against resistance, primarily targeting the muscles of the inner thigh. Many times, inner thigh muscles are not properly trained or trained less frequently than their larger counterparts, the thighs or glutes. This movement can be performed using a dedicated leg adduction machine at the gym. Sit on the machine, adjust the settings, and bring your legs together against the resistance provided by the machine. Leg adduction exercises contribute to improved inner thigh strength and can be beneficial for overall lower body muscular balance. It is important to maintain proper core bracing and engagement to properly activate the inner thighs rather than hurt the low back.

Related: 14 Ways to Get Back in Shape

7. Bulgarian Split Squat

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

This a single-leg exercise that targets the quadriceps, hamstrings, and glutes. Using a bench of elevated surface, place one foot on the bench, the other foot is in alignment (knees above toes), if weighted- keep the weight at the sides or near the chest, engage the core, bend your front knee until 90 degrees or until your back knee is a couple inches from the ground. Inhale on the way down, exhale on the way up- squeeze the back upper glute and front thigh on the way up before repeating. This exercise can be performed with or without weights such dumbbells or kettlebells and supports a strong core, balance and proper muscle development of the legs.

8. Step-Ups

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Step-ups- Primarily targets the quadriceps, hamstrings, and glutes. Stand in front of a sturdy platform or bench, step onto it with one foot, and then bring the opposite leg up. Step back down and alternate legs. This exercise helps improve lower body strength, stability, and can be easily modified by adjusting the height of the platform. Step-ups can be performed with or without weights and improve core strength and balance.

9. Box Jumps

Young dedicated serious active strong fit sweaty muscular man with big muscles doing box jump workout in the gym as hardcore cross training real people motivation sport exerciseShutterstock

Box jumps - Box jumps enhance lower body power and strength. Box jumps involve jumping onto a box or platform. Box jumps engage quadriceps, hamstrings, and glutes, improving athletic performance, agility, and cardiovascular fitness. When performing box jumps, ensure a stable landing on the box to minimize impact on the joints. With feet hip-width, hinge at your hips, bend your knees, and explosively jump onto the box. Land with both feet on the box, ensuring a stable and controlled landing, then step back down.

10. Jump Squats

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

Jump squats- Jump squats involve explosive jumps during a squatting motion. Start in a squat position, then explosively jump upward while extending your arms. Land softly and immediately go into the next jump squat. This plyometric exercise targets the lower body muscles, improves power, and enhances overall athletic performance.

11. Single Leg Deadlift

Athletic woman doing a single leg deadlift using a dumbbell weight assisted by a male personal trainer in a gym in a health and fitness conceptShutterstock

This unilateral exercise targets the hamstrings, glutes, and core. Stand on one leg while hinging at the hips, lowering your torso toward the ground while lifting the opposite leg behind you for balance. Return to the starting position and repeat on the same leg. Single-leg deadlifts help improve stability and balance and isolate the posterior chain muscles, contributing to overall lower body strength and flexibility.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Running is a great workout, but there are exercises you can do to maximize the burn. Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running. In her many viral videos, she offers advice on how to maximize workouts that involve pounding the pavement and has amassed a large social media following because of it. In a recent TikTok she reveals the exercises she does when she isn’t running that help get her body ready for runs. “Here are a range of different gym exercises I do to help improve my running,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to explain each exercise in great detail.


Lunges

Emma_Mailer_em_fitx1em_fitx/TikTok

“Starting off strong, I always do lunges. This is a great exercise for balance and coordination,” Emma says in the clip. To do the exercise, step forward with your right leg and lower yourself down until each leg is about 90 degree angle at the knee, instructs Collingwood. “Raise back up and step back. Repeat 10-12 times on the right leg and repeat with the left leg forward.”

Hanging Leg Raises

Emma_Mailer_em_fitx2em_fitx/TikTok

“Next up, we have hanging leg raises, a great exercise for building core stability,” says Emma. Collingwood explains that to do the exercise, you should suspend yourself from a bar that is tall enough to have your legs off the ground. “Raise your knees engaging your core to a 90 degree angle toward your chest and lower legs back down to straight position. Repeat 10-12 times. To make it more difficult, do it with straight legs,” she says.

RELATED: 5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Box Jumps

Emma_Mailer_em_fitx3em_fitx/TikTok

Next up, box jumps, which “helps build power and explosiveness through the legs,” says Emma.

To do the exercise, Collingwood recommends using a sturdy surface like a plyo box, bench, step, or chair about 12 to 24 inches high. “Stand with feet hip width apart about 6 inches in front of the box. Bend your knees and swing your arms up as you jump onto the box. Land with both feet at the same time completely on the box. Step down carefully and repeat 10 to 12 times,” she says.

Single Leg RDLs

Emma_Mailer_em_fitx4em_fitx/TikTok

“Next up, I always do single leg RDLs. This helps improve any muscular balances that you have,” says Emma. Start with the right leg pressed evenly on the floor. “Slightly bend the right knee while bending over and raising the left leg to parallel with the floor,” says Collingwood. “Keep your right arm pointing down toward the floor and lower with you to almost touching the floor while the left arm extends to the side to help with balance. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Renegade Row

Emma_Mailer_em_fitx5em_fitx/TikTok

Renegade Row “helps with balance stabilization,” says Emma. Get into plank position with a pair of dumbbells, “ideally hexagon shape so they don’t roll,” instructs Collingwood. “Place legs a bit wider than shoulder width. Tighten core and glutes. Slowly raise one arm leading with the elbow up to the torso maintaining a neutral spine without twisting or moving the feet. Slowly lower the weight down and repeat on the other side.” Repeat 10 to 12 times on each side.

Step Up

Emma_Mailer_em_fitx6em_fitx/TikTok

“Next up, we have step up to see the unilateral exercise, easily transferable over to running,” says Emma. “Use a sturdy surface, like a plyo box, bench, step, or chair about 12 to 24 inches high,” says Collingwood. “Step up with right foot onto the step surface making sure your entire foot is on the step. Bring your left foot up to meet the right foot or for more advanced raise the knee. Step back down to the beginning position with one foot at a time.” Repeat 10-12 times on each foot.

RELATED: 14 Nutrition Secrets for Peak Athletic Performance

Single Leg Hip Thrust

Emma_Mailer_em_fitx7em_fitx/TikTok

“Finishing off, I do single leg hip thrust,” says Emma. Start by lying flat on the ground or lying on the bench sideways “with only shoulders resting on the bench sitting on the ground in front of the bench,” instructs Collingwood. “Keep your right foot flat on the floor and bend your left leg at a 90 degree angle.” If you want to make it more difficult, she recommends keeping your leg straight in front of you. “Raise hips up until parallel with the floor while squeezing glute. Lower to the starting position. Repeat 10-12 times and switch legs.”

💪🔥Body Booster: Consider adding a few effective strength training exercises to your routine if you are a runner. It will help keep your body prepared for intense runs.

@em_fitx

Exercises i ALWAYS do to help improve my running…… #RunTok

Runner woman stretching legs with lunge hamstring stretch exercise leg stretches. Fitness female athlete relaxing on beach doing a warm-up before her strength training cardio workout.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Saggy skin can happen for many reasons—age, weight loss, genetics, pregnancy and childbirth… the list goes on. While severe loose skin can be problematic to deal with, certain exercises can help form up milder loose skin, and make a difference to confidence and appearance. “As we age, the outer layer of our skin—the part we see and feel—gets thicker and drier while the inner layer thins, resulting in flakiness, wrinkling, and sagging,” Stanley Kovak, M.D., founder of Kovak Dermatology and Laser Institute in Illinois, tells Silver Sneakers. Here are 10 ways to help beat loose skin.


Regular Exercise

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

Get moving! Any exercise helps improve skin appearance. “More blood flow to the area allows more oxygen and nutrients to reach the skin, which makes it easier for your body to generate new, healthy skin cells,” dermatologist Neal Schultz, MD, tells Silver Sneakers.

Squats

Fit woman practicing fitness, doing bodyweight squat exercise.Shutterstock

Squats can help firm up thighs and buttocks. “You can find many guided leg workouts online through sites such as YouTube or look into classes at your local gym. Within a few weeks, you may find any sagging or cellulite near your thighs is much less noticeable as you begin to develop muscle and possibly lose fat,” according to LeifRogersMD.com.

Lunges

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

Lunges help tighten up legs and glutes. As they help build muscle, lunges may help improve the appearance of sagging skin. “When you regularly squat, you strengthen and build the muscles, bones, tendons, and ligaments that make up our joints involved in squats,” says strength and conditioning coach Jake Boly for BarBend.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Bicep Curls

Woman training in gym room ready for fitness biceps exercisesShutterstock

Bicep curls can help firm up upper arms. “Bicep curls are a great way to build muscle tone, improve balance and prevent elbow problems,” according to ASFA. “They can also help you gain extra strength in your arms so that you can easily lift heavy objects.”

Leg Lifts

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Leg lifts help firm up the lower abs and inner thighs. Working on strengthening inner thighs, also known as adductor muscles, is extremely important for both men and women, and has many unexpected benefits,” board-certified orthopedic surgeon Dr. Steven Struhl tells NBC News.

Planks

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

Planks work your deep core muscles, which help firm up the skin on top.“ The plank is one of those jack-of-all-trades exercises you can carry in your back pocket to strengthen not only your core but also your chest, arms, back, legs, and booty,” NASM-certified trainer Nicole Blades tells Prevention. “A plank with proper form can help improve your posture, too. The best part is, this dynamic move doesn’t require any equipment. It’s a total bodyweight exercise.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Mountain Climbers

,,Fitness,Female,,mountain, climber,exercise,workout,healthShutterstock

Mountain climbers are a full-body exercise that help tighten up the triceps. “Mountain climbers are a great way to work your core, particularly your hip flexors, and abdominals,” says the ASFA. “This is useful for your posture and back health and for preventing injury.”

Bicycle Crunch

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Bicycle crunches can help tone and tighten abs and obliques for that six-pack look. “Bicycle crunches are a great exercise to strengthen your abdominal muscles,” says the ASFA. “You can perform them in many different ways, and they will also help you lose weight.”

Reverse Crunch

Cute girl with dark hair wearing pink snickers, dark leggings and black short top doing reverse crunch at gym, fitness, white wall and wooden floor.Shutterstock

Reverse crunches are great for targeting lower ab muscles. “Don’t let your knees move past your hips too quickly,” certified trainer Stephanie Mansour tells TODAY. “Control the movement of your lower body and move purposefully to engage your core more effectively.

RELATED: 7 Benefits of Green Tea in Detoxifying and Fat Loss

Tricep Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

Tricep dips help tone and tighten shoulders and arms. No dumbbells needed! “Triceps dips are a bodyweight exercise that helps to build strength in your arms, shoulders, and chest,” Peloton instructor Tunde Oyeneyin tells Peloton’s The Output. “It calls on stabilizing muscles, which aid in supporting the upper body, which makes this a great exercise to perform not only for aesthetics but also functional purposes.”

💪🔥Body Booster: Lose weight slowly and steadily to avoid excessive loose skin.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want a great booty? You are going to have to work out for it, says Denise Austin. The fitness pro, 67, has been training clients for several decades and has the body of a woman half her age, so clearly she knows a thing or two about glute work. In a new social media post she shares a few of her go-to exercises to achieve her perky booty. “Look great from behind!! Give these three squat variations a try,” she writes in the Instagram post. “Here are three variations of a squat,” she says in the clip, “to lift and tighten your booty.”


Squat with Leg Left

The first one is a “squat with a leg lift,” she says. “This is a great way to reshape your bottom half. Squeeze your buttocks! Look great from behind!” In the caption she adds that “this works your legs and will really lift the booty!”

Side Squat

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

The second exercise is a side squat. “Move to the side and up. Work those legs and tone your booty,” she says. “This one is great for what we call saddlebags, they will help to reshape your outer thighs,” she adds in the caption.

Related: Fitness Expert Gabby Dawn Allen’s Secrets to a Perfect Body

Plié Squat

Girl stretching trainer shows plie squat exercise to strengthen the gluteal muscles in a light fitness studio with large mirrors.Shutterstock

The third is a Plié squat. “Works your inner and outer thighs,” she says. “If you are over 50 and have knee issues, just go halfway,” she continues, reminding to “squeeze that buttocks. If you don’t squeeze it, no one else will!”

Why Squats Are Good

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

Squats in general are a great move to add to your routine with a “multitude of benefits,” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Studies Have Found They Are One of the Most Impactful Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

According to Harvard Health, squats “may be the most important exercise you do.” A study published in 2017 in Annals of Internal Medicine found a direct correlation between time spent sitting and a higher risk of early death. One of the best exercises to counteract the damage of sitting for excessive periods of time? Squating.

💪🔥Body Booster: Adding squats to your routine can make a huge difference. Try doing three sets of 10 during every workout session to build your booty. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight and shape your legs? Joy Maria is a weight loss influencer and mother who lost 70 pounds in less than 11 months. “If you hate the way the back of your legs look, you never wanna wear dresses, you never wanna wear shorts or skirts, you're insecure about it, this is a video that you need to watch,” she says at the start of the clip, sharing a before-and-after photo of her six-month transformation. “Everyone talks about how to get abs, a small waist, a flat stomach, but nobody talks about getting the back of your legs to look amazing,” she says. She reveals the secret in the video titled “ How I got rid of cellulite & fat & toned my legs.”


Step 1: Be in a Calorie Deficit

@therealjoyymaria

If you’ve been wanting smooth & toned legs this video is for you. #cellulite #fatlosstips #fatloss #caloriedeficit #confidence #weightloss #weightlosstransformation #postpartumweightloss

“The first step is gonna be a calorie deficit,” she reveals. “Calorie deficit is burning more calories than you take in.” She recommends downloading a calorie calculator app. “It takes your height, weight, and age and tells you how much you should be eating daily.”

“This is going to be the most important step. You cannot skip this. I don't care how much you work out.”

RELATED:I Lost 70 Pounds From Walking and This Is Exactly How I Did It

Step 2: Lift Weights

“The second most important step is going to be weightlifting. You cannot skip this step either, especially if you have a substantial amount of weight to lose like I did.”

“Weightlifting changed my life,” she continues. “I started lifting heavy with my trainer in November of 2022, and I've seen amazing changes.”

She Recommends 3 Exercises for Legs

@therealjoyymaria

QUICK & EASY LEG DAY 🤸✨ #legday #legdayworkout #gymlegday

But not all exercises are created equal when it comes to shaping your legs. “I'm going to show you guys some of the exact workouts I did,” she says.

Romanian Deadlifts

The first exercise is Romanian Deadlifts. “Heavy RDLs,” she specifies. To do them hold weights or a barbell with an overhand grip. Keepikng your back straight and shoulders back, push your hips back while lowering the weight. Press your hips forward and return to standing position. Use an overhand grip to hold the bar at hip level.

Lunges

Next up, lunges. “Heavy lunges, front and reverse,” she says. “Lots of reps and get low.”

Bulgarian Split Squats

And last but not least, Bulgarian split squats. The exercise is usually done with one leg resting on a bench while you hold weights and squat with the other.

RELATED: This Is Exactly How I Lost 70 Pounds in 10 Months

Step 3: Walk

@therealjoyymaria

Replying to @Desirae this walking pad has been life changing 🥹 #walkingpad #10ksteps

The next step was getting her steps in. “Third step walking,” she says. “Daily walks at least two miles, preferably four to five if you can, if you have the time, if you can handle it, work yourself up there.”

When I started incorporating walking with weight lifting and eating in a calorie deficit I saw my body begin to lean out,” she says. “It's a low impact. I love it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

Shutterstock

Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

Toast for two to the sea during dinner. Alcohol, white wine,

Shutterstock

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

Shutterstock

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

Woman's feet on bathroom scale. Diet concept. Scales, weigh

Shutterstock

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

Shutterstock

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

Young woman exercising with dumbbells in a health clubShutterstock

Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
Copyright glp1enhanced/Instagram/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate​4. Eating Too Little (Extreme Calorie Restriction)Shutterstock

“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept​The Hidden Risk Most People Don't KnowShutterstock

“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.​And, Muscle Mass Remained IntactShutterstock

The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.