Warm Up: Walking, jogging or jumping rope will do a great job of toning both the calf and upper-leg muscles. Once you select one of these activities, doing it for 30 minutes will warm up your body enough to perform the other toning and strength exercises. These activities will also benefit your heart!

Outer-Thigh Lifts: Lie on your right side with right arm extended straight, head resting on arm. Place your left arm in front of your chest for support. Keep your hips aligned, bending your right leg for good support. Lift left leg up and out from hip. Lift out for two counts and lower for four counts. Repeat on the other side. Perform three sets of 10 on each side.

Inner-Thigh Squeeze: Lie on your back with legs extended toward the ceiling. Keep knees bent comfortably and place your arms alongside body with palms on the floor. Place a rubber ball or a pillow between the insides of your thighs to add resistance as you close your legs. Repeat for 10 times and progress to three sets of 10 times.

Quadriceps Extension: Lie on your back with both knees bent and both feet on the floor. Rest your arms beside your body. Relax your shoulders, arms and neck. Slowly straighten out your right leg and lock your knee while keeping the thigh in line with your left thigh. Slowly return to starting position. Repeat 10 times. Then repeat with your other leg. Perform three sets of 10 with each leg.

Bent-Knee Hip-Extension: Start on all fours with your knees bent directly under your hips and weight supported on elbows. Keep elbows shoulder-width apart and forearms flat on the floor. Hold your stomach in, and don’t arch your back. Keeping the knee bent, lift the leg toward the ceiling by extending the hip. Do not extend above your hips. Tighten your glutes as you lift. Lower the leg and repeat for 10 times. Repeat with the opposite leg. Perform three sets of 10 with each leg.

I hope you enjoy these exercises, but, as always, if you have pain or discomfort be sure to visit with your physician.