In most cases, there is a cycle to your daily workout. You have some level of a warm-up, the actual workout and then various levels of cooldown. And then of course, everyone’s level of intensity for the actual workout can vary.

Some days, your level of energy is higher than others, so the level of muscle building can vary as well.

That’s why moves that target toning are valuable. They can be used as warm-up transitions or for cooling down. Also, toning can be your main focus.

Our move today is a lying squat. All you need is a yoga mat and a flat surface. This move is perfect for the above mentioned. It is a toning move working your inner and outer thighs, as well as your quadriceps and hamstrings.

Begin this move by lying down on your back. Extend both legs straight up and press your back into the mat. Place both hands by your side for balance and cross your legs at the ankle.

At this point, you are prepared to move. Proceed to bend in the knees, pushing in an outward motion, creating an opening between your legs. Keep the ankles crossed, bend to your fullest range of motion, then return to the fully extended start position.

Continue this bending/opening motion for at least 15–20 repetitions. Take a small break and continue another set. Give yourself at least three to five sets of this squatting motion.

This exercise is also a great alternative for those who want to do a regular squatting motion (standing), but have restrictions for weight-bearing moves.

Regardless of your focus or ability, it’s always fun and interesting to throw in alternatives.

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at faluvzpa@msn.