Toning your legs doesn’t require hours at the gym, endless lunges, or the pricey gadgets sold on TV. For big results, focus on one essential exercise: ball squats. This one move will surely hits your glutes, quads, and hamstring.

WHAT YOU NEED? A wall; an inflatable exercise ball (at sporting goods stores); and your own body weight.

HOW TO BEGIN: Stand facing away from the wall and place the ball between it and your buttocks. Leaning back against the ball to hold it in place, position your feet slightly in front of you, about shoulder-width apart.

THE MOVE! Bend your knees to lower yourself into a squat position. (The ball should roll up your back as you do this.) Hold for one count, and then return to the starting position.

HOW MANY TO DO? You can start slow, but aim for two sets of 15 to 20 repetitions, two to three times a week. If you get good and want to challenge yourself, hold dumbbells (5 to 8 pounds) as you squat.

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