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Hi everyone! When it comes to toning and strengthening the lower body (ie. seat, thighs and hips), I have just 3 exercises that can get the job done. These exercise do not require equipment of any kind, just your own body weight and the willingness to take a few minutes to do them.
1. Reverse lunges: If you only have 2 minutes to work the lower body then this is my choice for all around best exercise. The reverse lunge tones and strengthens the glutes, quadriceps (thigh) and hamstring (back of the thigh) leading to a leaning hip and thigh area and a rear lifter. Set up: find a space that you can step back into to. Stand upright with legs parallel, hip width apart. Action: Step back with your right leg by bending the left knee. Try to step back far enough that your left thigh becomes parallel to the ground without letting the left knee go beyond the toes. The right heel will not be one the floor. Once you step back, hold for a moment then using your left leg/glute step back upright. Repeat same side for 12-15 reps then switch legs. 2. Donkey kicks/Hamstring curl with hip extension: This is my all time favorite to lift the rear. Set Up: on the ground, all fours, hands under shoulders, knees under hips. Extend the right leg behind you and bend the knee so the heel comes toward the glutes. Flex foot so heel is reaching toward the ceiling. Action: keeping hips level and abdominals engaged press up with small movements that target the glute and hamstring. 40-50 repetitions then switch sides. 3. Hip lifts: Great way to tone the back of the body: glutes and hamstrings. Set up: lie down on the ground. Bend knees, feet flat on floor, knees and feet opened up hip width distance. Action: press hips us while squeezing the glutes. Lower and lift until you feel fatigue in the back of body. 25-50 repetitions. Stretch: always stretch after strengthening. A traditional hamstring stretch is good here or try the following glute stretch. While lying down with knees bent and feet on floor. Cross one ankle over the opposite knee and pull that leg (the one with the foot still on the floor) into towards your chest. It is best to hold both hands behind the leg that is getting pulled in. You should feel the stretch in the glute of the leg that is crossed. Good luck with your exercises and remember: you do not need a lot of time or a gym to get lean and healthy! Health & Happiness, Tressa
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A graduate of James Madison University, Tressa has a Bachelor of Science degree in Kinesiology with a minor in Business and Nutrition. Tressa’s deep knowledge of the body and its movement comes from years of being a certified personal trainer. She is a Teacher Trainer for the Power Pilates Certification Program, a status she attained after completing the rigorous 600 hour training required to attain that status. A co-owner of Evolutions Body Clinic, Tressa’s expertise is focused on Pilates, movement and exercise. 
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