No Equipment Needed Strength Training Exercises for the Butt, Thighs, and Legs

You don't need a lot of fancy equipment to get a good strength training workout.  There are plenty of exercises that can build strength by just using your own body weight.  For the lower body the basic squat can't be beat.

Stand with your feet slightly wider than shoulder width apart, toes and knees facing forward. Keeping your back straight, raise your arms in front of you to shoulder level as you lower down into the squat.  Raising your arms helps maintain your balance.  Do this move as if you were going to sit in a chair.  Try to get your thighs parallel to the ground, and be sure your knees stay behind your toes as you lower into the squat.  Squeeze your glutes as you rise back to standing.  If you have problems with your knees don't squat as deeply.  Do 3 sets of 12 to 16 repetitions.  Squats tone the quadriceps (thighs), lower back and the buttocks, and also work the hamstrings, calves, and core (abs and back).

Lunges are another great exercise for the lower body.

 Lunges work most of the muscles of the leg, including the quads, hamstrings, glutes and calves.  To do this move, stand with your feet shoulder width apart. Take one giant step forward with your right foot. Place your hands  on your hips for balance.  Lower your body straight down until your back leg forms a right angle at the knee.   Slowly raise back up using your leg muscles. Switch legs to complete the set.  Once again, if you have knee pain, take a smaller step forward and don't lower as far.  Do 3 sets of 12 to 16 repetitions.
Another great exercise that targets the inner thighs is the plie.

To do this move start in a wide stance with toes pointed out. You need to keep your knees in line with your toes, so don't make your stance too wide.  Bend your knees and lower down into a plie making sure to keep your knees in line with toes, abs contracted and your back straight.  Lower down until your thighs are parallel to the ground.  If your knees hurt, only lower down as far as is comfortable.  Push back to standing without locking the knees.  Do 3 sets of 12 to 16 repetitions.
These three simple moves can tone and strengthen your entire lower body and can be done with or without weights.  Try to get in at least two or three strength training sessions a weeks, and alternate which muscles are worked each session.  For example, work your upper body Monday, lower body Wednesday, and abs and core Friday.  And be sure to go at your own pace.  As you become stronger you can add repetitions, or add weights.  I've been doing these moves for years, and I can attest to the fact that they DO work.  Don't forget to add in some cardio, along with a healthy diet, and you'll have a beach ready body in no time!
Check back later for equipment free exercises for your upper body and abs.
Thanks for stopping by!
-Michelle of CreativeCritters

How to stick to your weight loss and exercise resolutions

This is the time of year many people resolve to exercise and lose weight.  About a month from now is when many give up on that resolution.  Losing weight isn't easy- if it was, no one would be overweight.  It doesn't have to be torture though.  Your number one weapon against weight gain is exercise.  I started working out regularly when I was 18, and within only a few months it had become a habit.  You have to stick with it long enough and make exercise a regular part of your routine.  Your body comes to expect it, even begins preparing for your workout before you actually start.  The human body was meant to move, and allowing your body to do what comes naturally just feels so good!  Of course you have to pick exercises that you enjoy.  If you hate the water, swimming probably isn't your best choice of activities.  You also need to base your routine on your own limitations.  If you're just starting out, start slowly and ease into it.  If you try to run 10 miles the first time you lace up your sneakers, you'll be too sore to work out again for a month!  I work out at home and have built up my home gym with my favorite equipment over the years.  The elliptical is my "go to" machine- I can get an excellent workout without putting too much stress on my knee, which I have issues with.  I also have dumbbells, exercise bands, a hula hoop (now THAT is a fun workout!), a mini trampoline, and lots of DVDs.  Weight training is a very important part of any exercise regimen.  The fact is, muscle burns more calories than fat.  And becoming stronger helps in your everyday activities.  Picking up your child becomes much easier, lugging all those groceries in from the car no longer seems as difficult.  And I don't know about you other women out there, but I LIKE being able to do things for myself, and not having to call a man to help me all the time.
Even with nothing more than a pair of decent sneakers, you can still get a good workout.  Walking and jogging are excellent cardio options and can burn hundreds of calories (depending, of course, on intensity and duration of your workout).  The one thing I can't do without is my music.  Find songs that get you revved up and put a big smile on your face, music that makes you want to move.  Load your iPod with upbeat songs that you love and that hour long workout will fly by.  Lately I've been listening to The White Stripes and The Raconteurs.  As soon as I hear the first notes of certain songs, my hear rate automatically increases, and I get a spring in my step.  Sometimes I have to stop myself from running (rather than walking briskly) so I don't injure my knee.  Music has a profound effect on mood- use that to your advantage.
And then there's diet.  Personally, I keep it fairly simple- anything in moderation.  I like fruits and vegetables and whole grains, all of which are very important in a balanced diet.  Choose lean sources of protein like chicken, fish, pork, and turkey whenever possible.  Try to eat as much fresh food as possible- fill up on the salad and you won't have as much room for that 800 calorie dessert!  An excellent way of getting exercise and eating healthier is to grow your own fruits and vegetables.  Gardening is great exercise and nothing tastes better than fresh food you grew yourself!
These are just a few basic tips, but I did want to share some of my own experience with what works for me.  I'm not a doctor or nutritionist, I've just been working out and trying to eat healthy for the last 17 years.  I've learned a few things along the way and wanted to pass my (hard won!) knowledge along.  I plan to write more health and fitness blogs this year, so stay tuned!
-Michelle of CreativeCritters