The weather is heating up which means you'll be strutting your bikini bod on the beach in no time.  Keep those thighs strong and toned with these moves — they're the most effective exercises for targeting your lower half to make you feel confident in everything from your LBD to your denim cut-offs.

 

 

Leg Swings

A great warmup move, this also works the inner thighs.

• Stand with the feet together, arms out wide.  Raise your right leg out to the side, balancing on your left foot.
• Swing the right leg in front of the left, and then swing it back out to the side.
• Complete three sets of 10 to 12 reps, and then repeat with the left leg.

 

Scissor Jacks

This dynamic move tones your arms and legs while getting your heart rate up;  here's a GIF demonstrating how.

• Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down.  This is the starting position.
• Jump, and cross your right arm over your left and your right foot over your left.  Jump back to the starting position, then cross with the opposite arm and foot.  This counts as one rep.
• Continue alternating sides and repeating this movement until you complete 25 reps.  Be sure to keep up the pace and not allow too much time for recovery between jumps;  this way you'll be sure to keep up your heart rate and engage your whole body.

 

Good Morning

This move looks simple enough, but you'll really feel it in your legs, butt, and core.

• Stand with your feet hip-width distance apart, and place your hands at the back of your head with your elbows opened wide.
• Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor.  Keep a slight bend in your knees as you bend forward.
• Return to standing, squeezing your glutes when you are upright.  This completes one rep.
• Complete two sets of 10 to 12 reps.

 

Leg Balance Warrior 3

This exercise fires up your core by challenging your balance.  As you move in and out of the pose, you will be working the back of your body too.

• Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
• Reach your torso forward as you lengthen your right leg behind you.  Reach your arms overhead for balance as your torso and leg come parallel to the floor.  Keep your left knee slightly bent.
• Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
• Moving with control, bring your right leg forward and return to standing upright.  This completes one rep.
• Complete three sets of 10 on each side.

 

Standing Dirty Dog

Similar to the clam series, this move targets the outer thigh while testing your balance, too.

• Start standing with your feet hip-width distance apart, hands on the hips.
• With your core engaged and a solid standing right leg, lift your left leg out to the side, squeezing your waist and hip.
• Lower the left leg down, barely touching the ground with your left toes, then lift that leg again.
• Complete three sets of 10 on each side.

 

Lunge Skips

Work your legs and lift that booty with these this superpowered lunge variation.  Move quickly, but make sure you're paying attention to proper form to keep your knees safe.

• Come into a lunge with your right leg back.  Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
• Repeat for 30 seconds and then switch sides for an additional 30 seconds.

 

Alternating Reverse Lunge

You're probably familiar with this basic yet effective strengthening move.

• Stand with feet together.  Take a controlled lunge (or large step) backward with your left foot.
• Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle.  Keep your left knee bent at a 90-degree angle and pointing toward the floor.  Your left heel should be lifted.
• Step the left foot in, and lunge back with the right foot.
• Continue alternating for 60 seconds.

 

Split Lunge Jumps

Great for shaping the legs and butt, jumping lunges can sometimes be intense on the knees.  Hopping your feet together before switching sides decreases the impact on the knees.

• Stand with your feet together and your knees soft.  Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
• Jump your feet back together to complete one rep.
• Complete three sets of 10 on each side.

 

Reverse Lunge and Press

This full-body toner gets the heart rate going, too!

• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head.  Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.
• Complete three sets of 10 on each side.

 

Side Lunge

The side lunge works the muscle on the side of the pelvis as well as the inner thighs.

• Holding a two- to five-kilo weight in your left hand, stand with your feet and knees together, hands on your hips.
• Take a large step with your right foot to the right side, and lunge toward the floor.
• Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
• Push off through your right foot to return to the start to complete one side lunge.
• Do three sets of 10 reps on each side.

 

Alternating Side Lunge

Moving laterally is great way to work the glutes on the side of your pelvis (known as the gluteus medius) as well as the inner thighs.  These muscle groups help stabilise the pelvis and should be considered part of the core.

• Start with your feet directly under your hips.  Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot.  Your right knee shouldn't go beyond your right toes.  Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
• Complete two sets of 10 on each side.

 

Crossover Lunge

Adding arm work to this glute and inner thigh toner makes this a time-saving full-body move.

• Stand with your feet shoulder-distance apart.  Grasp a dumbbell in each hand or a medicine ball.  Extend your arms down at your sides if you are holding dumbbells, or hold the medicine ball in front of you with arms extended.
• Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position.  Sink down until your thighs form right angles.  As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
• Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms.  Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position.  As you sink down into the reverse lunge, complete another bicep curl.  This completes one rep.
• Complete two sets of 10 reps.

 

Side Lunge to Curtsy

If lunges are new to you, don't add dumbbells to this exercise until you are comfortable with the leg positions.

• Holding a two- to five-kilo weight in your right hand, side lunge to the left, bringing your right hand to your right foot.  Lower your butt as much as possible while sinking back into your heels.  Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
• Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead.  Keep your hips square and your curtsy tight.  Both feet should be pointed forward.  This completes one rep.
• Repeat by stepping immediately into a side lunge from the curtsy.
• Once you have completed 15 reps, switch sides.  Do three sets total.

 

Gate Swings

A fun and effective move, it won't take many reps before you start feeling the burn.

• Begin standing with your feet together.  Hop your feet wide apart, and come into a deep squat, bringing your hands to your thighs.  Your toes will be pointed outward.
• Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
• Do as many reps as possible for 30 seconds.

 

Gate Swings With Cross

This deep inner-thigh stretch tones your glutes, quads, and both your outer and inner thighs, and it also gets your heart rate up!  Check out this GIF demonstrating this move in action.

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward.  Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right.
• Repeat as many times as possible for at least 30 seconds.

 

Narrow Squat

Standing with a much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring.  There is no reason not to multitask on this move — so work your arms too.  Here's how.

• Stand with your feet touching.  Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can.  Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.
• Complete three sets of 10 reps.

 

Squat and Reach

Squats!  You either love them or hate them, but they sure work!

• Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
• Keeping your weight in your heels, sit back into your deep squat.  Make sure your knees do not go beyond your toes.
• Holding your squat, raise both of your arms overhead.  Hold this position for a moment, and then return to standing while lowering your arms to your sides.  This completes one rep.
• Complete three sets of 10 reps.

 

Jump Squats

Add a little explosive jump to your squat to tone the thighs and butt even more.

• Stand with your feet shoulder-width apart.
• Start by doing a regular squat, then engage your core and jump up explosively.
• When you land, lower your body back into the squat position to complete one rep.  Land as quietly as possible, which requires control.
• Do two sets of 10 reps.

 

Jump Squat Heel Click

We love that this combo activates the inner thighs while working the butt and quads.

• Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
• Jump up as high as you can and bring your feet together so they touch.
• Land quietly back into a squat.  This makes for one rep.
• Complete two sets of 10 reps.

 

Sumo Squat

Taking your legs out wide for this squat variation will make you feel it more in your inner thighs.

• Stand with your feet wide, toes pointing out.  Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor.  Make sure to keep your weight back in your heels.
• Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
• Do as many squats as you can for 30 seconds.

 

Pulsing Sumo Squat

Add pulses at the bottom of your sumo squat to target glutes and inner thighs.

• Start in second position, with your legs opened wide to the sides and your toes turned slightly outward.  Placing your hands on your hips, bend your knees, going as low as you can.  Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
• While holding second position, make small pulses up and down, moving about an inch.  Do two sets to three sets of 20 pulsing reps.

 

Sumo Squat Jump

Sumo squat jumps offer a new take on the traditional — one that you're definitely going to feel in your quads and deep glutes.

• Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
• Bend your knees and plié, then jump up explosively.  Keep your core engaged.
• Land with control, lowering your body back into the squat position to complete one rep.
• Complete two sets of 10 reps.

 

Narrow Squat With Back Kick

Add a little butt burn to the basic squat with these glute kicks.

• Stand with your feet touching.  Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor.  Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick.  Lower the foot back to the floor in a narrow squat position.
• Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
• This counts as one rep.
• Complete two sets of 10 reps.

 

Basic Squat With Side-Leg Lift

Target the outer tush and thighs by adding a side leg lift to your squat.

• Stand with your feet shoulder-width distance apart, feet parallel.  Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width distance position, squat down again.  Then stand up and do a side leg lift on the left side.  Lower the leg back to the starting position.
• This counts as one rep.
• Complete two sets of 10 reps.

 

Step-Ups

If these beginner step-ups are too simple for you, consider an intermediate or advanced variation.

• Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
• Step up with the right foot, then the left, bringing both feet completely onto the bench.
• To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
• Complete 20 reps.
• Switch legs and start stepping with the left foot for another 20 reps.

 

Wall Sit

It may not look like you're doing much, leaning against a wall, but you'll really feel the burn in your thighs.  This is a great move to prevent runner's knee.

• Stand with your back against a wall, placing your feet about two feet in front of you.  Feet should be hip-distance apart.
• Bending your knees, slide your back down the wall until your knees are at 90-degree angles.  Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment.  Don't let your knees fall into the midline of your body or sway outward.
• Hold for 30 to 60 seconds, and then stand up.  Repeat for a total of three reps.

 

Elbow Plank With Leg Lift

Adding a leg lift to your side plank tones the outer thigh while challenging your core.  The trick to keeping the pelvis high as you lift your top leg is to reach the inner thigh of your bottom leg toward the ceiling.

• Place your right elbow on the ground.  Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.  Flex both feet if you can, and rest your left hand on your upper hip.
• Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.  Then slowly lower it back to your bottom leg.
• Keep your waist up and lifted, and don't sink into your bottom shoulder.
• Do three sets of 15 reps on each side.

 

Side Kicks

You'll love the instant burn with this move.

• Begin with your hands and knees on the floor, with your hands underneath your shoulders and your knees under your hips.  Keeping the right knee bent 90 degrees, lift the left leg until it is parallel to the floor.
• Keep the left thigh still as you straighten your left knee, kicking your leg out to the side.  Don't let the leg lower as you kick.
• Bend the left knee back to 90 degrees, and then lower the leg to the floor.  Do this exercise with your right leg to complete one rep.
• Complete three sets of 10 reps on each side.

 

Plank Booty Leg Lifts

These plank booty leg lifts work out your tush and the back of your thighs at the same time.

• Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins.  Your hands should be underneath your shoulders.
• Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilised.
• Lift your left leg up into the air, and then slowly lower it back toward the ball, but don't let it touch.  This counts as one repetition.  Keep your pelvis level throughout your reps.
• Complete two sets of 10 reps on each side.

 

Ball Leg Lifts

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises.  Since you have to work hard to keep the ball in place, you end up using more muscle groups.  This exercise will tone your thighs, especially your inner thighs, and also your core.

• Lie on your side on the floor with your arms crossed in front of your body.  If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
• Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt.  Return to the start position.  This counts as one repetition.
• Complete three sets of 10 reps.

 

Ball Pass

Technically a move for your core, squeezing a ball between your feet also tones the inner thighs.

• Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling.
• On an exhale, move your arms and legs away from each other, lowering both toward the ground.  Inhale to bring them back toward each other, and transfer the ball from your hands to your legs.
• Then lower your arms and legs toward the floor away from each other.
• Bring them back together, transferring the ball back to your hands
• Continue like this, completing two to three sets of 10 reps.

 

Lying Hamstring Curl

The move may look relaxing, but it's anything but.

• Start by lying flat on your back with an exercise ball under your heels.  Bridge your hips up with knees slightly bent, and hold that position through the entire exercise.  A slight bend in the knee allows you to focus the work more in the glutes while also protecting the knee joints.
• Flex your feet, and dig your heels into the ball.  Place your arms straight out to your side for support — don't use them, though;  they are just for support.
• Slowly roll the ball toward your body as you curl your heels.  Keep your hips in the bridge position;  don't thrust them toward the ceiling as you do the move.
• Then slowly return to the start position to complete one rep.
• Do three sets of 10 reps.

 

Superman Booty Lifts

Squeezing an exercise ball between your feet for this back-strengthening move will help to tone the legs even more.

• Lie on your belly, and hold an exercise ball between your feet.  Engage your abs, and extend your arms straight out in front of you.
• As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor.  Hold for a count of 10, and then slowly release your body back to the floor.
• Repeat for three sets of 10 lifts.

 

Pilates Inner-Thigh Leg Lifts

This exercise might remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of the Pilates mat repertoire for decades.  Since the knee is straight, you work all the muscles of the inner-thigh group.

• Lying on your side, lengthen your bottom leg and cross your top leg over it.  Rest either your knee or foot on the floor.  Prop your head up with your hand, or rest your head on your arm.
• As you exhale, lift your bottom leg up, and inhale as you lower it back down.  Your torso should stay still while you do this.
• Complete three sets of 10 reps on each side.

 

Bridge With Squeeze

Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

• Start on your back with your knees bent and your feet hip distance apart.  Place a pillow, a ball, or a toning ring between your knees.
• Push up into a bridge.  Keep your ribs aligned with your pelvis.
• Without raising or lower your pelvis, slowly squeeze your pillow 20 times.  Lower the pelvis and bring your knees to your chest to round and relax your back.  Then repeat two more times for a total of three sets.

 

Side Saddle Leg Lifts

Those familiar with barre exercises will love these side saddle leg lifts that can be done anywhere.

• Start on your side with your legs extended, flexing both feet.  Place your top hand on the ground in front of your abs and your supporting arm under your head.  Make sure your bottom leg stays extended for the whole duration of the series.
• Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor.  From here, make tiny pulses upward 20 times.  Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
• Keeping your top leg lifted, bend and straighten your knee.  Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position.  For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10 to 20 times.
• Repeat on the other side.

 

Single-Leg Bridge Kicks

Love this backside move that works the hamstrings, too.

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor.
• Repeat three sets of 15 reps on each side.

 

Side Skater

Fun yet oh so effective at toning the lower body.

• Start in a small squat.  Jump sideways to the left, landing on your left leg and crossing your right leg behind you.  Bring your left hand to the floor squatting low in the cross-legged position.  This completes one rep.
• Reverse directions by jumping to the right with your right leg.
• Continue alternating sides for 30 reps.

For regular gym goers, January is the most dreaded time of the year.  It's the time when people recover from their New Year's Eve hangovers, swear they're never going to drink again, and decide that this is going to be the year they actually follow through on their fitness New Year's resolutions!  While we have the utmost respect for those who want to start fresh with their fitness goals, the frustration of an overly crowded gym is something all regulars know way too well.  Keep reading to see some hilarious January gym thoughts we have while trying to weed through all the newbies, and if you are new to the gym, check out these tips for making it less intimidating.

 

 

"Maybe if I go early in the morning it won't be as busy ..."

When you get there you realize that everyone else had the same idea and unfortunately, the gym is just as crowded.

 

"Well, what about later at night?"

Nope.  Not only is the gym equally as busy, but you're exhausted from a long day at work and your second wind is dwindling.

 

When the Line Is So Long Because the Newbies Don't Know How to Check in

Hopefully you're not in front of someone whose energy drink just kicked in.

 

Disturbing Locker Room Etiquette

Not only are we frequently interrupted asking where the locker room is, but come on!  Some people need to work on their locker room manners, especially while waiting in line for the shower.

 

The Classes Are Jam Packed

*Sigh* After you finally land a spot in the indoor cycling class you've been taking every Monday since April, the frustration kicks in when those who are simply trying something new take up the majority of the bikes.

 

The Treadmill Dancer is at It Again!

While we applaud this guy's moves, there are plenty of people who hop on machines and have no idea what they're doing.  It's amazing that they're trying something new, but they should observe the person on the machine next to them to prevent an injury.  Whether its the sprinter on the elliptical or the barefoot rower, a little observation can only help you!

 

Everyone Has a Plus One

We love working out with our friends, it's a motivational way to stay on track with our goals, but in January, workout buddies add to the already congested gym and all of the New Year's fitness resolutions are doubled.

 

OK, but Seriously, You've Been on That Machine for Way Too Long

At many gyms, there's a sign that kindly asks people to limit time on cardio machines to 30 minutes during peak hours, but many people kindly don't follow those rules.  Be a gent and let someone else take a turn!

 

But Please, Wipe Off the Machines!

Is there anything worse than finally getting your desired machine and being greeted with a disposal of a stranger's sweat?!  We didn't think so ... We beg, wipe it down.

 

But Once February Rolls Around ...

It's been a really great run, but, see ya never!  Just kidding, we'll see you next January.

If your goal for 2017 is to strengthen and sculpt your muscles, lean down body fat, and just look overall toned and amazing, then follow these tips that will change how your body looks and feels.

 

Strength Train 3 Times a Week

Strength training, whether it's with weights or with bodyweight exercises, is what will tone your muscles, but in order to see results, you need to commit to 20- to 30-minute sessions at least three times a week.

 

Cardio 5 Times a Week

Do 60-minute heart-pumping cardio workouts five times a week if your goal is to lose weight.

 

Fast, Slow, and Everything in Between

Play with speed to keep your muscles guessing.  Lift slowly and lower quickly, or pause in the middle of the rep.  This works for bodyweight moves, too, like squats and push-ups.

 

Mix Up Your Interval Training

Aside from reducing belly fat, doing intervals will also build endurance and increase your speed.  But intervals aren't just for running!  Do sprinting bursts during all types of cardio, whether you're cycling, jumping rope, dancing, or swimming — it also works for all types of cardio machines.

 

Multitask

Don't just stand there doing biceps curls when you could be doing squats to tone your lower body at the same time.  Make your workout time more efficient by doing exercises that work more than one part of the body.

 

Incorporate Hills

The incline works your legs and butt more and makes you work harder so you burn more calories.  As a bonus, doing hills will also increase your endurance and speed when running or biking on flat surfaces, which will encourage longer workouts.

 

Mix Up Your Routine

Doing the same old workouts not only gets boring, but your muscles will adapt and you'll hit a plateau.  Try mixing up your routine by using different pieces of equipment, checking out new fitness classes or activities, working out in different places like in the woods or at a rock climbing gym, or even just mixing up the exercises you do or the order in which you do them.  A little change will fire up your mind and also challenge your muscles in different ways, making them stronger.

 

Grab a Kettlebell

Short on time?  The average person burns 400 calories in 20 minutes when doing kettlebell exercises.  Try these seven kettlebell moves.

 

Go 5 Extra Minutes

Push yourself to go five extra minutes — you'll burn close to 50 calories more.

 

Don't Just Lift Dumbbells

Don't just lift dumbbells.  Explore all types of equipment including resistance bands, kettlebells, stability balls, medicine balls, and barbells, as well as moves that require no equipment.

 

Do Supersets

Save time and burn more calories by doing supersets, working opposing muscle groups back-to-back, and moving quickly from one exercise to the next without resting.

 

Combine Strength Training and Cardio

Get more out of your workout time by combining strength training and cardio into one workout for serious metabolic conditioning.  Try this 30-minute workout that mixes jumping rope with bodyweight exercises.

 

Mix Up Your Cardio

Running is easy and popular, but if you only run, you're working the same muscles.  Do different types of cardio throughout the week, or you can even mix up cardio machines within a workout to target different muscles and keep your workout exciting.  This workout combines the rowing machine, elliptical, and treadmill.

 

No Equipment Is No Problem!

Bodyweight exercises are shown to burn more calories than moves that use dumbbells — think full-body exercises like push-ups vs. bench presses.

 

Go For Instability

Work harder by creating instability.  Stand on one leg, or balance on a BOSU ball or stability ball while doing strength-training moves.

 

Lift Heavy

Don't just stick to five-pound dumbbells.  Lifting heavier weights, whether it's dumbbells, medicine balls, or barbells, will tone your muscles faster without adding bulk.

 

Do Yoga

If your goal is to have long and lean, toned, and flexible muscles, commit to doing yoga at least twice a week.  Practicing in a heated room will allow your muscles to open even deeper, but if you can't get to a studio, do this yoga sequence at home.  Staying supple will also prevent injury, so you'll be able to keep up with your weekly workouts.

You started running months ago, yet every time you hop on the scale, you're let down by the results.  What gives?  While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.

 

Postrun Pig-Outs

Burning tonnes of calories can cause a famished feeling afterward, but it's important to fuel wisely.  Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour.  Although a post-run snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories.  If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts.  If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.

 

You Don't Run Enough

If you're running and not seeing results, take a look at your calendar.  Doing one 45-minute run or a couple 20-minute runs a week won't burn enough calories to lose weight.  In order to lose a half a kilo a week, you'll need to cut 500 calories each day, through a combination of diet and exercise.  If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.

 

You're Burning Less Than You Think

You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories.  But did you really?  A 68-kilo woman will burn 495 calories running for 45 minutes at a 10-minute-per-1.6 kilometre pace.  If you didn't run for that long or that fast, then you're not burning as many calories as you thought.  It's best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.

 

Same Workout, Different Day

If you found a great three-kilometre loop in your neighborhood, running it for a few weeks can help running become a habit.  The problem lies with continually doing the same running workout.  Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau.  Avoid this issue by mixing up your running workouts:  include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening.  Check out these training techniques that will challenge your run.  As mentioned earlier, it's also important not to make running your sole source of exercise.  Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.

 

It's Not Just About the Scale

Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle.  Muscle tissue is more dense than fat tissue, so it takes up less space.  This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush.  The number on the scale isn't always the best way to monitor your progress.  Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.

One of the best exercises for your butt and legs are lunges, and this variation takes the cake!  Since you alternate directly from forward lunges to reverse lunges on the same leg, you'll really feel your thighs and glutes firing up.  And no, you probably won't be walking normally tomorrow after doing this move, but that's a good thing, right?

• Stand with the feet together.
• Put weight in the left foot, lift your right knee up, and step into a forward lunge.  The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
• Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
• This counts as one rep.
• Without stopping, move through eight to 10 reps on this side and then repeat on the other side for another eight to 10.
• Shake out the legs and repeat for another set or two.