Leg+Buttock Workout for women

Want a sexy rear view? And while you're at it, legs that look great as they propel you through life? These leg and butt exercises are the best way to get them. Based on plyometrics—moves that incorporate leaping, jumping, or skipping—it burns calories and builds lean muscle fast.

A 2007 study found that dancers who did plyometric exercises twice a week for six weeks increased their strength by 37 percent and their jump height by 8.3 percent. Plyometrics are a good alternative to strength training on machines, says Patricia Fehling, Ph.D., the study's co-author and chair of exercise science at Skidmore College. The change in movement from static [say, the bottom of a squat] to dynamic [exploding into the air] shocks your muscles, so you see results quickly.