This is an exercise that is very helpful for your thighs, part of the important core muscle groups in your body. Working the thighs can be effective with this exercise by using a piece of equipment. But don’t worry; it’s not something elaborate, expensive or complicated. All you need to use for the thigh squeeze is a cushion or a pillow from around the house. OK, you should have one from off the pillow or the couch. Now what?

Here’s what you need to do to make sure the squeeze helps you give added strength to your inner thighs:

* Sit with your feet together on a chair, then place the pillow you have between your knees and thighs to keep it off the ground.

* Squeeze the pillow as much as you can for a few seconds, then relax.

* Repeat five times, making sure you are comfortable.

The way to keep this exercise effective for your workout is to increase your repetitions. There are also other pieces of equipment that would help with more resistance, such as an exercise ball, football (it’s best to use one that’s not fully inflated) or some equipment you can find that’s made just for this type of exercise.

If you are looking to tone up and strengthen the muscles in your calf and your lower leg, then calf raises are the best leg exercise you can do. The calf muscle is important for supporting your leg during other exercises like walking and running. It can be easily pulled too, so it needs to be strong.

Adding the calf raise to your routine should be easy. When you are ready to start, you will want to grab a chair, so you can balance yourself during the calf raises. Also, you need to be able to move your leg smooth. Too erratic and you are going to make yourself uncomfortable and the exercise ineffective. It’s not bad to do this exercise slowly, especially if you are unsure of your balance and your leg strength. Keep your own pace and do as many as you can. Here’s how to do it:

* Position yourself behind the chair with both hands on the chairback. This will keep you balanced.

* Keep those legs straight.

* Lift yourself onto your toes, while keeping your heels off the floor. Make sure you’re comfortable.

* Hold that position for a few seconds.

* Lower your heels to the floor. This should put you back in your starting position.

* To make the most of this exercise, repeat it 5-10 times. As you get comfortable, increase the number.