Squats and lunges are most effective at strengthening these muscles, but you can also include deadlifts, leg extensions and leg presses.
Start with a single set of 12 reps of each exercise
and gradually work your way up
to a full three sets of 12 to 15 reps. Include cardio to blast calories and shed those layers of body fat. Do four to five 30- to 45-minute sessions a week, including exercises such as burpees, jumping rope, and jump squats to burn fat from your belly, butt and thighs.