Your legs consist of a number of major muscle groups, including the quadriceps, or front of the legs; hamstrings, or back of the legs; and calves, or back of the lower legs. Your abdominal or core muscles consist of the rectus abdominis, external and internal obliques and the transversus abdominis, according to the University of New Mexico. To work these muscle groups, you should perform resistance exercises to build muscle and create a toned appearance. Be sure to stretch prior to and after performing these exercises to prevent muscle strain and soreness.
Squats
Squats work both the quadriceps muscles and the gluteal muscles that give your buttocks its shape. Beginners should perform squats with no weights, while more advanced exercisers can add hand weights to increase resistance. Begin with your feet shoulder-width apart and lower your buttocks down toward the ground while keeping your back straight, yet leaning slightly forward. You should take care not to let your knees go too far down---you should only squat to where your knees and the tops of your legs are in a straight line.
Hamstring Curls
Hamstring curls are effective at working the backs of your legs and are easy to perform. Begin on all fours with your hands shoulder-width apart and your back straight. Then extend one leg directly out behind you. Your head, back and leg should all be in a straight line. Next, flex your foot, then pull your leg in toward your buttocks. Once you reach as far as you can, return the leg to the starting position. Repeat 15 to 20 times, then switch to the other leg. Perform three sets. To increase the difficulty of this move, add ankle weights.
Bicycle
The bicycle twist is one of the most effective ways to target your oblique muscles, according to DrClay.com. While lying on the ground with your feet on the floor, pull one leg in toward your chest and let the other stretch out. The higher you lift your leg, the more difficult the exercise will be. Next, lace your fingers behind your head and twist the opposite elbow to meet the leg closest to your knee. Switch to the other side. Perform at a medium pace, such as counting 1 and 2 when you put your elbow toward your knee, then 3 and 4 to switch positions. Repeat 20 times, rest, then repeat an additional 20 times.
Basic Crunch
This exercise works your rectus abdominis, the major abdominal muscles that line the front of your stomach. Begin by lying on your back with your feet on the floor. After lacing your fingers behind your head, contract your abdominals and exhale to reach your head and chin upward. Repeat 15 to 20 times, then perform three additional sets.
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