Toning exercises: thighs to die for!

Lunges will help lift your bottom, sculpt powerful legs and create better core stability and balance. Once you get the hang of them, you can keep progressing with more advanced modifications so you won’t get bored and can reap even bigger rewards. Here are three variations of the classic lunge to get you started – watch your bottom, legs and core transform!

1.THE LUNGE
REPS: 15 each leg
BENEFITS: Lifts your bottom and tones your core, thighs, hamstrings and calves.
- Stand with your right foot forward and left foot back, in a wide stance.
- Hold a dumbbell in each hand at your sides, then bend your knees, keeping your right knee at 90° and lowering your left knee almost to the floor.
- Making sure your right knee is directly over your ankle and your right foot is pointing straight ahead, pause for a few seconds, then push through your right heel and return to standing.

2. BOSU LUNGE
REPS: 10 each leg
BENEFITS: Challenge your balance - the unstable surface will work your legs and core even harder as you struggle to steady yourself.
- Place your left foot in front of you on the centre of the flat side of a BOSU, then take a slow, controlled step backwards with your right foot (a).
- Lower your hips and bend your legs, so your left thigh is parallel to the floor.
- Your right knee should also be bent at a 90° angle and pointing toward the floor with your left heel lifted (b).
- When your right knee is almost touching the floor, pause for one second, then push up with your right foot, almost straightening both legs.

3. ELEVATED LUNGE
REPS: 10 each leg
BENEFITS: Challenges your balance and works your glutes and thighs
- Place your right toes on a step behind you, keeping your left leg straight (a).
- Keeping your core tight, bend your left knee, engage toward your right glute and lower your pelvis toward the ground. When you lower your hips, your left knee should be over your ankle (b).
- Push through your left heel and straighten your legs as you rise back up to standing.

4. STABILITY LUNGE
REPS: 12 each leg
BENEFITS: Improves your balance and core strengths while toning your thighs and glutes.
- Stand with feet shoulder-width; arms by your sides.
- Lift your right knee until your thigh is parallel to the floor and raise your arms overhead with palms facing in (a).
- Hold for five seconds, then slowly drop your right foot into a front lunge (b).
- Bring your left leg forward and return to standing.

STRETCH: ARCHING LOW LUNGE
BENEFITS: Strengthens your core, increases flexibility in your spine and gives your thighs and hip flexors a good stretch.- Begin on all-fours. Extend your left leg back and your right foot forward between your hands, making sure your knee is above your ankle, then lower your knee to the floor. Lift your torso and raise your arms straight into the air. Allow your hips to press downward toward the floor to increase the stretch. Arch back, and look up at the ceiling. Stay here for five deep breaths, then repeat with your left knee.