If you're getting started with your workout program, one goal that you very likely have is to firm up your lower body while increasing your strength to make everyday tasks easier.

The good news is that you can achieve your goal with the right training approach. Some people are fast to put off doing strength training activities for their legs thinking it will make them look thicker in the thighs but this isn't the case at all. Weight bearing activities will help to add more muscle tone and definition, while increasing the rate of fat burning that you experience. Let's take a look at some of the top moves to help you achieve the best results and get those legs looking sexy.

Squats

By far, one of the most effective lower body exercises is the squat. This movement is going to target the quads (front of the thighs), hamstrings (back of the thighs), glutes (butt), as well as all the muscles lining your core so not only will it burn up a massive number of calories while you perform it, but it'll strengthen the entire lower body as well.

To perform a squat, hold a set of dumbbells up by your shoulders, or if you have knee pain perform the exercise without weights. From an upright standing position, begin to lower the body down by bending your knees until your thighs are parallel with the floor. Pause at the bottom of the exercise and then press up back into the standing position to complete the rep. Aim to complete a total of ten repetitions per set and do two sets per workout.

Be sure when you're performing the squat that you move the full way down through the movement otherwise you're going to short yourself from seeing the best results. If your strength does not allow you to squat all the way yet, that is ok. Start with what you can do and work your way to a full squat. For good form, ensure that your knees are aligned over your toes, keep your eyes forward and not looking down and keep your back straight throughout the movement.

Lunges

Lunges are excellent to tone the legs and really target the butt region as well. To increase the intensity, lunges can either be performed with a set of dumbbells or a barbell. Choose whichever method is most comfortable to you.

If using weights, hold the dumbbells in your hands next to your hips or the barbell across the back of your body. Lower yourself fully down in to the lunge, pausing at the bottom for maximum effect and then rise back up into a standing position, stepping forward with the next leg to do the next rep. Complete a total of 10 reps on both legs before resting and performing another set.

To help prevent injury on this exercise, be sure that your knee is in direct alignment over the toes at all times as you move forward into the lunge position just as you did with the squat exercise.

Step-Ups

Step-ups are a good way to end off your workout to fully fatigue the muscles and really help firm the back side.

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