Q. "How do I get my legs and butt tone and firm? I do cardio exercises 3-4 times per week but I still can't seem to get my lower body as tone as I would like?"

A. The key to a firm lower body is weight training. Often people do not realize how important weight training is to get lean. Cardio is not enough! Two lower body weight training sessions per week is plenty to reach your goal. Here are some great lower body exercises to get you started:

Leg Presses: Lie down on the machine so that your feet are on the platform. Make sure that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso. Stop when your knees form a 90-degree angle. Reverse the movement as you push with your legs, pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weight bring your buttocks down into the starting position. Try 3-4 sets of 10-12 reps.

Leg Extensions: Sitting on the bench, clasp your ankles underneath the pads, gripping the side handles for balance. Slowly raise the pads, squeezing your quads, and stop the motion when your knees are locked in front of you. Squeeze your quads for a two-count before releasing the tension, allowing your legs to drop to the starting position. Repeat the motion for 3 sets of 12-15 for an incredible burn.

Squats: True, squats will not only blast your hamstrings, but also work your quadriceps, glutes, even your lower back. Establish firm footing at the squat rack, lodging your shoulders underneath the barbell. Lifting the barbell off the rack, carefully balance it as you set your feet at shoulder’s width. Make sure that your upper torso is straight with perhaps a slight arch in your back. Then, slowly lower your seat, bending at the knees, as you begin to drop toward the floor. You want to squeeze your hamstrings during the range of motion. Stop when your upper legs are parallel with the floor, as you abruptly reverse the motion. Explode toward the ceiling as you look upward and return to the starting position.

Hamstring Curls: Set yourself face down on the hamstring machine, sliding your heels underneath the pads. Grip on to the handles for balance. Setting a manageable weight, slowly curl your legs upward, so your heels push toward your buttocks. Your feet should be flexed during the movement. Curling upward, the motion should stop when your legs and torso form an angle of roughly 45 degrees. Squeeze your hamstrings during the motion. Slowly release the weight and return to the starting position, as your legs should straighten out. Repeat this movement for 10-12 reps for 3–4 sets.

Dumbbell Squats: Stand up straight with feet shoulder width apart. Hold a dumbbell in each hand with arms hanging down at your sides and palms facing one another. Keep your back straight and a slightly bend your knees throughout the exercise. Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.  Contracting the quadriceps muscles, slowly return to the starting position.

*A leg workout requires optimum intensity, if your intentions are to get lean and tone. Nothing in weight training will wear you out the way a rigorous leg workout will so be sure to provide yourself with ample rest before leg days. Also, legs should be done 2 times a week to insure time for the torn muscle tissue to recuperate.

**During a vigorous exercise like squats, especially when heavy weights are involved, always – always – find a spotter to assure your safety.