Do you want to sculpt legendary legs like Arnold’s or kick a soccer ball harder than Mia Hamm? Perform this thigh-high toner for three sets of 15 to 20 reps per leg. (Wraparound ankle weights are optional for advanced participants.)

Cross arms and place them on a counter, and rest forehead on your arms. Keep upper body parallel to the floor and feet under hips. Slightly bend left knee and extend right leg behind you at hip level, keeping right hip turned toward the floor. (Do not arch your back or tip right hip to the ceiling.)

Bend right knee and bring right heel to your rear with a flexed right foot. Using small movements, pulse bent knee toward the ceiling. Hold for two seconds at the top of each contraction and repeat on the other side.