10 Exercises That Build Muscle Without Bulk
Chair Twist
Strengthens: Lower and upper abdominals, obliques, hips, thighs and butt...Stand with your feet together. Bend knees, reaching hips back (knees behind toes), lowering until thighs are nearly parallel with floor; raise arms forward and up. Rotate torso to right and secure left elbow on outside of right knee. Hold for 3 breaths; return to starting position. Repeat on left side; that's 1 rep. Do 3 reps.
Dancing Half-Moon Kick
Strengthens: Obliques, hips, back, butt and arms...Begin in a straddle stance with your knees bent and feet wide, and your toes pointing slightly outward. Shift your weight onto your right leg while straightening your left leg. Round your arms, as if holding a large ball, and bend sideways from the waist over your bent knee.
Quadriceps Stretch
Strengthens: Lower body, hips, legs, butt and thighs...Start on hands and knees with feet toward stability ball or wall. Lift right leg, point right toes toward ceiling; move your knee 4 inches away from ball. Rest top of foot against ball. Slowly bring left leg into lunge position with left foot flat on the floor, knee over ankle; lift torso. Kick top of right foot into ball to contract quads; as you kick, use left leg to push body back and torso upright, stretching quads. Do 5 to 10 reps. Repeat on other side.
Waist Trimmer
Strengthens: Core and buttSit with knees bent to 90° (right knee in front, left knee to side with left toes pointing back). Place right hand on the floor and left hand on left hip. Bend slightly forward at waist, lifting chest. Lift left leg an inch off the floor (as shown); lower it. Do 20 reps, then press left leg an inch backward and forward for 20 more reps. Switch sides and repeat the sequence.
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