Today’s Ultimate Transformation Moment is directed at the fellas.

Fellas, you’ve got to work your legs.

Many men enjoy lifting weights to get the large chest, forearms, biceps and a six pack of abs. However, total health is obtained through symmetry, which requires that both the upper body and lower body be worked out equally. More specifically, if you’re trying to loose some pounds in your mid-section incorporating a workout for the legs is most beneficial.

The day following a workout, the body requires energy to heal/develop the muscles that were the focus of the workout. The volume and the mass of the muscles in your lower body is significant.

The energy the body uses to heal those large muscles, pulls from the area with the most fat, which is typically the waistline, back, and lower stomach. So, actually if you’re working to get a six-pack and ripped-up abdomen, it helps to work your legs even more.

As we now know, working the legs is not just about the legs. First of all, it helps you obtain the physique you want—that good looking v shape. Second, a leg workout helps every phase of any physical performance. Whether you’re a professional athlete, weekend athlete, or if you’re just trying to be better at what you do at home, the legs give you the impetus to be stronger in every area.

Here are three exercises you can do that don’t require a weight room. I’ve talked about lunges before and people continue to think that walking 40 yards of lunges is crazy. It’s not. If you get in the habit of lunging at least two to three times a week, it gets easier. You begin to develop more muscle in the gluts, the top quads, and your hamstrings.

The second exercise is a body weight squat. You don’t need to put 500 pounds on your shoulders, but you should have a controlled, slow, body weight squat. This squat will ignite the hamstrings, the inner thigh, quads, glutes, and will work your core area, your abdomen, lower abdomen, and lower back. A proper squat begins with the feet a little outside shoulder width. Toes are slightly pointed outward. Keep the head and chest upward. Lower the hips toward the floor, while bending the knees to 90 degrees.

Knees should follow the same direction as the toes are pointing. Heels remain in contact with the floor. Push through the heels of the feet and raise the hips to starting position.

The third exercise is a straight leg dead lift, which is just a posture lift. Start with your feet together and the chest up. Then you’re just going to reach down and touch your toes. When bringing your upper body back up, squeeze your glutes and your hamstrings. This is a great exercise for your lower back, your glutes, and hamstrings.

Fellas, let’s get out there and hit that lower body to create a good and balanced look for your short shorts this summer.

That’s our Ultimate Transformations Moment. Peace and be more.

Erich Nall is the owner and founder of Ultimate Transformations Training in Los Angeles, Calif.  The certified trainer, nutritionist, motivational speaker, and dedicated life coach is a regular guest and commentator on KJLH 102.3 FM’s the “Front Page with Dominique DiPrima.”