Strength-training and stretching exercises will get you on the way to a long, lean look. As you tone and tighten your muscles, you'll stretch and lengthen them at the same time. Squats and lunges are particularly effective in sculpting a long, lean look. Talk to your doctor before starting a new exercise routine, especially if you have injuries or health problems.
One-Leg Step Squat
Lengthen and tone your thighs and glutes with the one-leg step squat. Stand to the left of an exercise step or at the bottom of a staircase. Place your left foot on top of the first step, keeping your right foot on the ground. Separate your feet so they are at about the width of your shoulders. Hold a 5 lb. hand weight in each hand, holding them in front of your hips with your arms bent. Bend your knees to a 90-degree angle, lowering yourself into a squat as you keep your weight in your right heel, using your left leg mostly to keep your balance. Straighten your leg to come back up to standing, then repeat 10 times. Switch legs and repeat on the opposite side, then do another set of 10 on each side.
Plie Dumbbell Pass
Lengthen your shoulders, legs and butt while keeping them tight and toned with the plie dumbbell pass exercise. Stand up straight with your feet wider than shoulder-width apart with your toes pointing out and a 5 lb. hand weight in your right hand. Bend your right elbow so you are holding the dumbbell next to your shoulder. Squat as you push the weight up to the ceiling, straightening your elbow. Lower the weight back down to the starting position. Strengthen your legs to come back up to standing, then repeat the entire exercise eight times. Go back down into a squat, then pass the weight between your legs to your left hand. Rise back up to standing, then squat again, passing the weight back to your right hand, between your legs. Pass the weight seven times, then push the weight up to the ceiling eight times with your left hand.
Side Lunge With Bar
Lengthen and tone your arms, hips and thighs with the side lunge exercise. Place an exercise bar, also known as a body bar, across your upper back and hold it with both hands to keep it in place. Stand up straight with your feet together, then take a big step with your left foot about 3 feet out to the left side. Bend your left to a 90-degree angle while keeping your right leg completely straight, lowering yourself into a lunge. Hold the position for two deep breaths, then press your left foot into the ground and bring it next to your right foot again. Repeat the exercise with the right leg.
Band Punch
Lengthen and tone your chest, abs and arms with the band punch exercise. Stand with your feet about hip-width apart, holding a resistance band with handles on the end -- grasp one handle in each hand. While still holding the band, lift it over your head so it rests behind your shoulder blades. Pull on either side of the band until it is tight when your hands are resting next to your shoulders with your palms facing the ground. Punch your left arm in front of you. At the same time, pivot on the ball of your left foot toward the right while turning your left hip and torso to the right. Bring your arm and body back to the starting position, then repeat the exercise with the right arm. Repeat 15 times on each side.
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