How to 'Spot Tone' Your Way to a Beautiful Body: 50 total pages.

set. Variations: add light ankle weights - approximately two pounds to legs. And at a fitness center, work this muscle group on the abductor machine. Hamstrings and Quads Lunges: With your feet together, standing, place your right foot forward, making a little larger step than average. Bend your right knee, lowering yourself towards the mat. But don't let your left knee touch the mat. Hold - while your left thigh is lined straight with your back. Pushing backwards off your right leg, return to start. Switch legs and repeat. Repeat set. Variations: add light weights - approximately two pounds to hands. If you're in the gym, work this muscle group on the leg curl and leg extension machines. Hamstrings and Quads Squats: With legs shoulder-width apart (or wider), stand with your feet parallel. Fold your arms in front of you. Inhale while gently seating yourself "almost" in a fake chair. Keep knees in line with toes. Head up. Back straight. Exhale, while standing upright again. Straighten up, but do not lock your knees. Repeat. Variations:

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