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.

The world of the gym (or health club, recreation center and YMCA) may seem daunting at first, but it can be well worth it. Some churches now have health clubs for members, like the mega-church Southeast Christian in Louisville, Kentucky, where worshipers can bike, treadmill walk or aerobicise their way to physical fitness.

For those who don't have a lot of money or a mega-church in their life, gym memberships have become much cheaper than before. Even chains like 24 Hour Fitness usually only charge $30 to $55 a month, depending on your city and health club plan. The best bet is still to put on your sneakers and go to a recreation center or YMCA. Recreation centers usually charge a fee of $25 or less and charge extra for aerobics classes or yoga. YMCAs often charge $50 a month but have low-income plans of $25 or even less per month, especially for those with children.

Once you join a gym, you might be wondering where to take those tennis shoes from here. Most facilities offer a free tour and some personal training. Some of the machines might look strange, and if you're a novice exerciser, learning proper form is important. If you are at a local recreation center, your choices are probably going to be limited to the basics, such as exercise bikes and treadmills. Recreation centers in major cities tend to be a bit more creatively stocked.

Many facilities have swimming pools and even aqua aerobics classes. You don't have to be a master swimmer to enjoy the benefits of the water. If the pool has waist or chest high water, you can walk the length of it safely and get a killer aerobic workout without putting your joints at risk. Even if part of your facility's pool has a deep end, you can walk in circles at the shallow end.

Aerobic and yoga classes, along with stationary cycling and treadmill walking or running, are also great for beginners. It doesn't matter how much money you have or don't have, how good of shape your body is in or is not, because getting started at a gym is one of the greatest gifts you can give yourself.

Long days at the office where you're stuck behind the desk all day can make it impossible to stay in shape. When you're dealing with looming deadlines and high stress levels, hauling the gym bag to the fitness center over the lunch hour, or even after work, may not make it to the top your priority list.

If you know your chances of getting out to enjoy the fresh air over lunch hour are slim to none, you need to take a more creative approach to getting fit. Just close that door or find a quiet room where you can escape for 10 to 15 minutes, and give your metabolism a boost with these quick and easy exercises:

1. The Power Lunge. Grab a couple of water bottles and do 10-12 lunges with each leg. This will give your lower body a mini-workout, and is especially effective if you've been sitting through meetings or at a computer for most of the morning.

2. The Hoop Shot Squat. Stand up straight with feet hip-width apart and your elbows slightly bent. Bend at the knees to do a half squat, then jump straight up as if you were throwing a basketball into the hoop. Repeat 10-15 times until you feel a slight burn in the thighs and glutes.

3. Boxing Jab. Give your upper body a workout and put your reflexes to the test with a mini shadowboxing session. Stand with your feet hip width apart and slightly twist at the waist as you perform a strong punch. Do this 5 to 8 times on each side, and keep your eyes fixed on a certain point ahead of you.

4. Side Squat. Grab those water bottles or hand weights again and stand with our feet shoulder-width apart. Bend at the knees, then slowly raise your right leg up towards your hips (as far as you can go), then squat, and perform the same maneuver with your left leg. Keep alternating this movement 8 -10 times until you feel the burn in your quads and glutes.

5. Torso stretch. Sitting at the desk can take its toll on your posture, so give your upper body a boost with a long torso stretch. Hold your arms up above your head as far as you can reach and bend forward to touch the ground. Inhale deeply for two counts as you bend, and exhale deeply for four counts as you rise up. Repeat 3-5 times.