This routine targets all of your leg muscles, from your butt down. In addition to making your lower half look fabulous, this workout will also help you walk faster. A recent study found that simply doing one move to strengthen your quads (the fronts of your thighs) could increase your walking speed by 15 percent. That’s equivalent to increasing your pace from 3.5 mph to 4 mph. Imagine what you could do if you shape up all of your lower-body muscles. These exercises also challenge your balance, giving your core muscles an extra workout, and improve your posture for a stronger, pain-free stride. (If the balance challenge is too hard, hold on to something sturdy.)
You’ll need a resistance band for at least two of the following moves. Position the band as described, and check that it’s secure before you begin the exercise. If you’re instructed to make a loop from the band, be aware that the larger the loop, the easier the resistance will be; the smaller the loop, the harder it will be. You can also increase the resistance by moving farther away from the anchor point.
If you need to tie the band in a loop around your lower legs for an exercise, you can wrap it around your legs twice for maximum resistance. Just remember, don’t sacrifice good form for increased challenge. Stretching and releasing the band’s resistance with control is key to maximizing toning and avoiding injury. Don’t let the band snap back once you’ve reached the top of the move; pause, then slowly release, resisting against the band’s pull as you do.
Practice this routine 2 days a week for 4 weeks. Start with 6 to 8 repetitions, working up to 12 to 15 reps by the fourth week.
Cross Leg Swing (targets inner thighs)
Main move: Attach the resistance band near the floor around a sturdy furniture leg, a railing, or under a heavy piece of furniture so that it forms a loop. Stand so that the band is on your left. Put the band around your left foot near your ankle. Step away from the anchor point until the band is taut when your left leg is extended out to the side, toes pointed.
Flex your left foot, contract your inner thigh, and swing your leg across the front of your body toward your right leg. Hold, then slowly return to start without letting your left foot touch the floor between reps.
Make it easier: Lower your foot to the floor between reps.
Make it harder: Hold your leg in the up position and pulse it twice, lifting and lowering an inch or so, before returning to start for your next rep.
Moving Squat (targets quads, and outer thighs)
Main move: Stand with your feet together and your arms at your sides. Step your right foot out to the side 2 to 3 feet, bend your hips and knees, and sit back as if you’re lowering into a chair. Simultaneously, swing your arms forward to about chest height. Keep your knees over your feet, not out past your toes or rolling in toward each other. Your upper body will lean forward about 45 degrees. Stand back up, bringing your left foot toward your right. Step to the right again. Continue moving to the right until you run out of space or you’ve completed all of the reps. Then repeat to the left. You may need to alternate going side to side, depending on how much space you have.
Make it easier: Do stationary squats with your feet about shoulder-width apart the entire time.
Make it harder: Tie a resistance band around your lower legs so that it’s taut, then step and squat.
One-Leg Squat (targets quads, glutes, and hamstrings)
Main move: Balance on your right leg with the toes of your left foot lightly touching the floor and your arms at your sides. Bend your hips and right knee and sit back as if you were lowering halfway into a chair. Let your arms swing forward to about chest height. Keep your right knee behind your toes. Press into your right foot and stand back up.
Make it easier: Hold onto a chair for balance and/or don’t sit back as far.
Make it harder: Balance on your right leg with your left foot completely off the floor.
Rear Kick (targets glutes and hamstrings)
Main move: Attach the resistance band near the floor around a sturdy furniture leg, a railing, or under a heavy piece of furniture so that it forms a loop. Stand facing the anchor point and put the band around your right foot near your ankle. Step backward if needed so the band is taut. Balancing on your left leg, with your left knee slightly bent, press your right leg back, with your foot flexed, and squeeze your butt. Hold and slowly lower without touching your foot to the floor between reps.
Make it easier: Lower your foot to the floor between reps.
Make it harder: Hold your leg in the up position and pulse it twice, lifting and lowering it an inch or so, before lowering it completely.
Reverse Lunge (targets quads, glutes, and calves)
Main move: Stand with your feet together and your arms at your sides. Step 2 to 3 feet behind you with your right foot, toes pointing forward, and bend your knees so that the right one is almost to the floor (your right heel will come off the floor). Simultaneously, swing your arms forward to about chest height. Keep your left knee directly over your left ankle; if it’s coming forward, shift your hips back or take a bigger step back. Press into your front foot and stand back up, bringing your feet together. Repeat, stepping back with the left leg. Continue alternating legs until you complete the recommended number of reps with each leg.
Make it easier: Do stationary lunges, with your right foot 2 to 3 feet in front of your left foot (heel will be up) the entire time.
Make it harder: Add a heel lift. As you stand back up and bring your feet together, rise up onto your toes. Hold for a second, then lower and step back into the next lunge.


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