Calf raises are many times overlooked when making up an exercise rotation. They are the best exercise to strengthen and tone your calves. Most women can agree that having toned and nice looking legs is a big part of the reason why they exercise, but yet this awesome exercise is many times forgotten. Not only will calf raises tone your legs, but they will also strengthen your calves so you have no problem walking in those stilettos you bought. Calf raises are no just for women, as men can benefit from them as well, making their calves stronger.

Here is how to do a basic calf raise:

1. Stand on a raised step with your heels hanging off the step. Just the ball of your foot and toes should be planted firmly on the step.
2. Raise up on your toes as high as you can go. Your calf muscle should be flexed and your knees should be straight. If needed, you can stabilize yourself by holding on to a wall or chair.
3. Lower back down until your heels are even with the step again and repeat the exercise.

If you do not have a step or bench that you can use, you can always do a variation of the exercise. You can simply stand flat on your feet and raise up and then lower them back down to the ground. Another variation of the calf raise is sitting down on a bench and doing the same movement. Many times men do calf raises this way as you can add weights on your legs to make the exercise more challenging.

You can also make the exercise more challenging by doing only one leg at a time or by holding dumbbells down by your side. By only doing one leg at a time, you can further concentrate on that muscle and it works it harder. The added weight makes the calf muscle work harder during the exercise, which means that it gets stronger quicker.

Calf raises are a great addition to any lower body workout or any circuit training routine you have. They are the best exercise to tone and strengthen your calf muscles.

Squats are a great lower body exercise that can do wonders for your butt, hips and thighs. Not only do squats strengthen and tone your lower body, but they can also slim your hips while firming and raising your behind.

Here is how to do a basic squat:
1. Stand with your feet approximately hip-width apart. You can place your arms out in front of you or if hold weights at your sides.
2. Bend your knees as you move your butt towards the ground. Be sure that your knees are over your ankles and not past your toes. How far you can squat will depend on your fitness level.
3. Raise yourself back up by straightening your legs so you are back in starting position.

Squats can be done with no weights or you can add dumbbells or a barbell to add more resistance to the exercise. You may want to start out with no weights and then add weights as you get more physically fit to constantly challenge your muscles during this exercise. Also, beginners may want to place a chair behind them to get the moves of the exercise down and have the extra support just in case.

There are a few variations of squats that can be done that will target different areas of the lower body in a new way.

A plie squat specifically targets your inner thighs. By placing the legs farther apart and pointing your toes outwards, you are targeting your inner thighs to do more of the work when you squat down.

Wall sits are a form of a static squat. This means that you hold the exercise for a given length of time to engage the muscles. Use a wall to slide down into a squat position and hold the squat against the wall for at least 30 seconds. Aim to increase your time as you get more advanced.

For the really advanced person, you can try a one legged squat using an exercise ball against a wall. Lift your one leg slightly off the ground as you use the exercise ball to squat down while only on one leg.

Squats are a great exercise that can be added to a strength training routine, a cardio workout or a circuit training workout.

People tend to think that push ups are just for men or just for someone looking to get buff. In actuality, push ups are an excellent exercise to help develop upper body strength and get toned arms. Some women tend to stay away from push ups thinking that they will get too muscular, but women are not designed the same way as men. Push ups will not make a woman look like a man. What many women don't know is that push ups can actually help a women look better with a firmer chest, which means it may look larger and slimmer arms won't flap in the wind when you wave goodbye.

Here is how to do a classic push up:

1. Get down on the floor on your hands and toes so that your hands are approximately shoulder-length apart or slightly wider. Your body should form a straight line with your butt no higher than your back and shoulders.

2. Bend your elbows as you lower your entire body towards the floor.

3. Lower yourself until your chest is almost hitting the floor, but remember to lower your entire body, keeping it in a straight line.

4. Straighten your arms to push yourself back up to starting position.

Beginners or anybody who doesn't have the best upper body strength should start with their knees on the ground. Just like in a classic push up, be sure to lower the entire body and keep the butt down. Also, push ups can be done against a wall, if you would rather develop your strength that way. Wall push ups are much easier than classic ones and are a good option if you back problems as well.

For a more advanced workout, try different arm positions. Spread your arms out wider or move them in closer. Try placing your thumbs right next to each other, forming a diamond with your finger for a variation exercise. When you get really good, you can go for exercises such as one arm push ups and one leg push ups, which will definitely work your arms and chest like you will not believe

Some people dread the word lunges when it comes to exercise, but lunges are one of the best exercises to work your lower body. They can help tighten and tone your calves, hamstrings (back of your legs), quadriceps (thighs) and also slim down your hips and stomach, while lifting your butt. That is a lot for a simple exercise. Add in some arms raises or biceps curls with weights and you can get in a total body workout. Best of all, there are different variations of lunges that work to specifically target a certain muscle in your lower body.

Here is how to do the basic lunge:

1. Stand with your feet approximately hip-width apart with your hands on your hips or down by your sides holding dumbbells.

2. Take one big step forward with one of your legs.

3. Bend the knee of your front leg until your thigh is parallel with the ground as you also bend the back leg so that the knee comes down towards the ground. The back leg should be balanced on your toes.

4. Raise yourself back up and step your front leg back to the starting position.

5. Do your set on your one leg and then switch your lead leg to work both legs evenly.

As mentioned, there are quite a few varieties of lunges that you can do. With a static lunge you don't take your step forward, but just drop your back knee down into a lunge position. Side lunges are a little bit different movement as you are taking a step out to the side and lunging that way instead of stepping forward. A side lunge works more of your inner and outer thigh as well as your hips.

You can also add other fitness equipment into your lunge workout. Add resistance bands under your feet to make your legs work harder. Or place your back foot up on a step to switch the focus of the exercise almost entirely on the front leg and thigh.

Be sure that you have a good pair of tennis shoes on when doing lunges so you do not injure yourself.

Lunges are a great exercise to add to your exercise routine. They also make a great addition to any circuit training routine as well. If you want toned and tighter legs and butt, then you need to start practicing your lunges.