Lower body makeover

Trying to tone your lower body? If so, few exercises compare to the lunge, a fantastic movement that will help tighten and tone your legs, calves and butt.

The lunge involves balance and a little bit of coordination; so in exercise terms, that means that you'll also be using your stabilizing, core muscles, as well. The primary muscles you'll hit are your hamstrings, glutes, calves and quadriceps -- basically, your leg muscles.

To perform the Lunge, start by thinking of the movement itself as nothing more than a large, deep step. By conceptualizing such a movement, you're actually already halfway there. Now, to actually do it, start off with your feet together. Keep your hands on your hips, akimbo in stance. Next, take a long, step forward with one leg, landing your foot securely on the floor. Then, you want to lower your body in a squatting motion, bringing your back leg forward to meet the front leg as you do. By the end of this motion, you should be standing completely erect again, and with both feet again side-by-side. Continue by then leading with the opposite foot, with the motion recapitulating from there.

There are several variations to the Lunge, but beginners may want to stick to what's known as the Walking Lunge (which is the version described above). As you progress, you can carry small weights in your hands, making the movement more difficult by adding additional resistance. From there, you can later move on to Reverse Lunges, the Lunge Press (which involves pressing weights over your head as you reach the extended portion of your Lunge), Side Lunges, and several other variations. The best part about the Lunge -- particularly the Walking Lunge -- is that the exercise is aerobic, so you will benefit your heart, as well as your leg muscles.