10-Minute Toners: Lower-Body Routine

Glute Bridges, part 1 of 3

Works the back of the thighs and the butt

Lying on your back, place your heels on a fitness ball. Rest your arms by your sides, palms down. Straighten your legs and lift your hips.

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Glute Bridges, part 2 of 3

Keeping your spine neutral, draw the ball toward you as you bend your knees.

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Glute Bridges, part 3 of 3

Squeeze your butt as you lift your hips. Return to start. Repeat.

Trainer Tip

Don’t arch your back. Instead, lengthen it. This forces your glutes to support your lower back.

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Kick and Curl, part 1 of 2

Works the butt and core

Start on all fours. Resting on your forearms, bring your hands together and bend your left knee.

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Kick and Curl, part 2 of 2

Lift your left leg, then kick it back to align it with your spine. Return to start. Switch sides. Repeat.

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Single-Leg Touchdown, part 1 of 2

Works hips, butt and core

In a standing position, bend your elbows and place your fists in front of your chest. Bend your right knee, shifting your weight to your left foot.

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Single-Leg Touchdown, part 2 of 2

Bend forward as you kick the bent (right) leg behind you, and extend your right hand to the floor. Return to start. Switch sides and repeat.

By Andrea Metcalf