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Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. Her mission is to help people live healthier lives by making smarter food choices and staying active. In her daily life, Ms.

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Want mini-skirt worthy legs? These moves will get you there in no time at all. Pick a few moves, or try them all to sculpt your butthamstrings, quads, thighs, and calves.

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First, ace the basic version, then do the variations on our tear-out cards, which are guaranteed to banish boredom and deliver results. The plan: Mix and match. Try three sets of 12 reps of a few moves on nonconsecutive days, then do the remainders the week after.

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Your glutes, hips and thighs includes some of the most important, and powerful, muscles in the human body. In fact, your lower body includes the biggest muscle in the body - Your buttalso known as the gluteus maximus. The gluteus maximus is the most visible gluteal muscle, but there are two very important muscles underneath it: the gluteus medius and gluteus minimus.

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Instructions: Starting with the first move, complete as many reps as possible for 50 seconds while maintaining proper form. Then rest for 10 seconds as you prepare for the next exercise. Repeat this pattern through all six moves, then rest for one minute.

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Certified stability ball fitness trainer Sue Hollingshead shows you how with the three-move Balance Ball exercise ball workout below. Each movement demands a little more from your muscles, resulting in a very complete and effective workout. Lie on the ball, face down.

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As a fitness enthusiast, your butt and legs are your best commodity — or your worst. While you may want a firmer butt or to avoid the dreaded chicken legs, failing to understand muscular movement may slow progress toward your goal. Understanding the muscles within your legs and bum leads to understanding why they are trained in specific ways. Of the three buttocks muscles, the gluteus maximus is the largest as well as the largest muscle in the human body.

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Stop wasting your time with moves that only work one muscle group! This new circuit plan from fitness expert and certified trainer Jessica Smith fires up your fat-burning and builds lean muscle in your abs, butt, and legs—all at the same time! You don't need any equipment, just your own body and a little bit of floor space.

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Tone Your Butt and Thighs in 6 Moves. The bottom line: "The squat is the best exercise for a sexy lower body because it targets the glutes and quads better than many other moves," says Dianne Sykes Scope, an exercise physiologist in East Rockaway, New York. First, ace the basic version, then do the variations below, which are guaranteed to banish boredom and deliver results. Your coach: Kim Lyons, celeb trainer and coauthor of Your Body, Your Lifedesigned these firm-afier—tough but worth it.

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