Plié Squats: These may not be a favorite way to exercise but they are effective in making sure that your lower back, quads, glutes and hamstrings are strong and toned. If you do it with weights then you have the benefit of your arms being toned as well.
Stand with legs wide apart and toes pointed outwards with dumbbells in hand, arm straight and palms pointing downwards. Bend the knees till they are on top of the ankles and simultaneously raise arms higher than shoulder height. Lower arms and straighten legs at the same time. Do 15 X 3 sets.