First, the hips/thighs will be discussed together because of one excellent exercise which works the gluteal muscles of the hips and the quadriceps (and other hip flexors) and hamstrings of the thigh, as well as the calves. This excellent overall leg shaper is the simple Lunge, which may be performed with no equipment, or with steps and/or weights (for enthusiasts, or masochists).

This exercise is performed as follows: from a normal standing position with the feet about 1 foot apart, stride forward with either leg, and bend the knee about 90 degrees while keeping the knee approximately over the ankle (It is crucial not to project the knee past your toes - this causes a shearing force on the knee, which increases the risk of injury.); at the same time, the knee of your other leg should be lowered to about 1 inch from the floor. You can do a set (12-50 repetitions) on one leg at a time, or you can alternate between left and right legs within a set. In the beginning, you may want to hold on to a chair, post, or ?? to help maintain balance. Keep your back as straight as you can and shift your weight onto the front leg. There are a number of variations on this exercise, as well as a number of other exercises to work the legs - just ask the author if you are interested in further information.

As for the hips/legs, there are a number of exercises for the triceps muscle (the back of the upper arm; it extends the elbow), but only the Triceps Kickback will be addressed herein. This exercise requires a pair of light dumbbells, and is performed from a seated or standing position with a slight forward lean. Maintain a "flat" back by pushing your buttocks out. There should be no exaggerated hump in your back, but the normal, slight inward curve of your lower back should be maintained. Your upper arms should be extended rearward and approximately parallel to the floor, and pressed close to your sides, and with your elbows bent 90 degrees. Now straighten your arms and squeeze the muscle. Return to the 90 degrees position without moving your upper arms from the parallel position. Do 12 repetitions for each arm; one at a time, or together. Remember to keep your upper arms from moving, and always control the weight - don't use momentum.

An important principle in weight training is to exercise opposing muscles - in this case, triceps/biceps. Using the same dumbbells as in the previous exercise, or heavier if you have them, standing or sitting, with your arms hanging at your sides; raise the dumbbells toward your shoulders while keeping your elbows pressed against your sides. Raise them as high as you can without moving your elbows. Do 1-3 sets of 12 repetitions of both the triceps and biceps exercises.