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7-minute thigh tamer

Start with move 1 until you feel " the annoying burning sensation of muscle fatigue", then goon to move 2 and then 3. No food or drink -- except water , for 40 minutes after your workout.

Move 1 : The genie
Kneel on the floor, keeping your stomach and butt muscles tight and your arms crossed in front of your chest. Lean back as far as you can, keeping your back straight. Squeeze your thigh muscles, then return to the starting position and repeat.

Move 2 : Sumo squats
Stand with your back straight and legs a bit farther than shoulder-width apart, feet turned out and hands on hips. Slowly lower your butt toward the floor, keeping your eyes focused ahead and hands on thighs for balance. Return to starting position and repeat.

Move 3 : Side leg raises
Lie on your left side with legs straight, knees together and head propped on your hand . Slowly raise your right leg to just above hip level. Squeeze your thigh muscles, hold for one count, then return to the starting position. Repeat to exhaustion, then switch legs.