For muscle tone, pull up a chair and kick back

This is an easy exercise that will help tone your muscles below the waist. It is a great move for tightening your rear end and the back of your thighs, while protecting your knees and lower back from strain.

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1 Stand with your feet shoulder-width apart, holding the back of a sturdy chair for support. Bend your knees slightly and lean forward a little from the hips. Shift your weight onto your left leg and bend your right knee, bringing it forward until your right ankle is next to your left knee.

2 Keep your torso leaning forward as you contract your buttocks and extend your right leg behind you. Push your leg as far back as you can without changing your standing position over your left leg. Pause for a few seconds and release by bending your right knee and moving it forward. Repeat this move 16 to 20 times, then switch legs. (Tip: Don’t try to make your leg super straight; instead, focus on moving your thigh slowly in both directions so you don’t strain your joints.)

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-- Karen Voight