So, one good exercise that can be easily performed at home by anyone is the squat thrusts. In order to perform squat thrusts, you have to put your hands on the floor, shoulder width apart, with the legs stretched, just like in the normal push up position. From this position, you must bring both legs forward, underneath your torso, by bending the knees and thrusting forward. The third step is to return your legs to the original position with the same quick, powerful movements. (This version is not recommended for obese people since it puts too much stress on the knees.)

The exercise can be performed by bringing the right leg forward, in a position that resembles that of a runner at the start line. Then, thrust both legs simultaneously, the right leg going back and the left leg coming forward to replace the right one. And thrust again, bringing the right leg forward and pushing the left leg back. (This version is a lot easier to overweight people and can be performed by obese people.)

This exercise is meant to work out the glutes, the hamstrings and the quads, with some benefits for the triceps. Be careful not to trip and fall and make sure your hands are firmly keeping the whole body in the correct position. Perform some 15-20 reps every workout session and you’ll be showing some great legs to anyone who cares to look. Ladies are impressed by men with muscular legs and asses and you don’t need me to tell you how men feel about women with good-looking legs.

Remember that exercises must be helped by keeping a close eye on the food intake. Junk food, sodas and snacks have to go and fruits, vegetables and other nutritional and healthy foods must take their place. Taking some pills like HOODIA or PROACTOL really helps on that fat intake matters.

A simple exercise that anybody can perform at home or the park is called Stair Sprinting – if you can’t sprint you can start WALKING, yes… start walking… just like walking on the park (I have already talked about this on the ABOUT page). The name of the exercise is pretty self explanatory. All you have to do is run up and down the stairs between several floors (or a few), but keep in mind that: the more floors, the better off you’ll be.

It’s a good idea to start small, even if you’re in a good physical condition. Run up and down four floors two times. First timers and overweight people are unlikely to manage more than two reps anyway. However, it’s no big deal if you can’t do more than two reps in the beginning. Resistance to effort is built in time. Do the two reps every other day for two weeks.

After two weeks increase the number of reps to either three or four, depending on how you feel. If you can take four reps up and down four flights of stairs, then by all means do so. If you can’t, then stick to three reps. As the weeks go by, you can add even more reps to your routine in order to increase your endurance and to really put the muscles to work.

This exercise is perfect for the legs and gluts. Ladies and gents looking to build shapely asses and strong thighs ought to try stair sprinting. Having to carry your own weight up the stairs instead of flat terrain puts more stress on the muscles and helps the feet gain more endurance.

Be very careful when doing this exercise. Running up and down the stairs makes it very easy to trip or miss a step and splay an ankle. Even more serious injuries might happen if you’re not careful enough. So if you are overweight or you are not confident enough to run, you can WALK!!

If you have too much overweight you are not recommended to run, since that might put too much stress on your knees and harm it permanently (which is not something we want, is it?).