This simple muscle-tightening maneuver is one of the best ways to firm your buttocks and the backs of your thighs. To challenge these large muscles, you have to push your heels down hard. That creates "targeted tension" in the back of your body, but avoids overworking the already strong muscles in the front.
1 Lie on your back and place your feet — only your feet, not your calves — on a sturdy chair or bench. Your bent knees should be directly above your hips, and your shins should be parallel to the floor. Place your arms alongside your body. Keep your head resting on the floor.
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