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How to Define the Legs

Squats

Step 1

Hold dumbells by your side.

Step 2

Place feet shoulder-distance apart.

Step 3

Press tailbone back as you bend your hips and knees, as if you were sitting down in a chair.

Step 4

Stand back up to start position.

Step 5

Perform 12 to 15 repetitions, rest, and repeat twice more.

Step Ups

Step 1

Place your right foot on a bench, with right knee at hip level or slightly lower.

Step 2

Hold weights by your sides.

Step 3

Press into your right leg and bring your left foot up to tap the bench, then slowly return your left foot to the floor.

Step 4

Repeat the left foot tap 12 to 15 times, then change sides.

Lunges

Step 1

Place your feet approximately 3 to 4 feet apart, with your right foot forward and your left foot back behind you.

Step 2

Hold the weights in your hands, letting them hang by your sides.

Step 3

Align your shoulders over your hips with a tall spine position.

Step 4

Bend your right knee to 90 degrees as you lower your body toward the ground, allowing your left knee to bend slightly if needed.

Step 5

Return to starting position, performing 12 to 15 repetitions on each side.

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