Are you exercising right? How to shape, tone and define correctly

Description: A simple exercise to target your calves using only bodyweight.
Tip: For added range and flexibility place a book or piece of wood (maximum two inches) under your foot.
Staring position: Stand two to three feet away from the wall or chair and lean against it.
Movement: Curl one leg behind you and slowly raise yourself on the other leg as high as possible. Hold for one to two seconds and then slowly lower.
Key point: Keep your knees slightly bent to avoid straining them.
Cautions: Don't bounce - keep the movement slow and controlled.

Seated cross-legged gluteal stretch
One rep each leg. Hold each stretch for 20 seconds

Description: This is a good way to stretch your butt.
Tip: To get a better stretch don't lean back. Keep your pelvis tilted forwards and your other leg pressed against the floor.
Starting position: Grab your right leg and hug it to your chest. Hold the stretch for 20 seconds and then repeat on the other side.
Key Point: Maintain an upright posture by keeping your chest pushed out.

Seated forward bend
One rep, hold for 20 seconds

Description: A classic sit and reach hamstring stretch.
Tips: Keep your legs straight to stretch the lower portion of your hamstrings. Bend your knees slightly to stretch the higher portion. You can also rotate your knees in or out to vary the stretch.
Movement: Lean forwards and reach towards your toes. Hold the stretch for 20-30 seconds. Only stretch as far as you are comfortable.
Key points: Exhale slowly as you stretch and inhale as you reduce the stretch. You can stretch your lower back by reaching to either side of your legs.
Cautions: Stretch only to the point of discomfort and hold it there. Stretching should never feel painful.