Dance Your Way Slim Or Blast Off Pounds With Yoga ( Part 1)

Dance Your Way Slim

 Want to firm up, slim down, and have a blast? Invite your girlfriends, swap your dumbbells for dancing shoes, and host a calorie-sizzling dance party.

"With dancing, you don't realize you are exercising," but getting down for an hour torches between 200 and 600 calories, says Susan Biali, MD, who is a trained flamenco dancer. Plus, it helps build strength, increase flexibility, and even slow the aging process. What's more, grooving with friends equals high-quality bonding time—and that can boost your mood in a big way. Here's how to host your own dance class and treat pals (and yourself) to a fun fitness change-up.

Dance option #1: Enlist an expert
Not everyone is born bouncing like Beyonce. Consider hiring a pro to teach you and your gang the latest moves. "This takes the pressure off people individually," Dr. Biali says. "Everyone is learning and making mistakes together, so each person feels less self-conscious." To score a top-notch teacher, ask your local gym or dance studio for a suggestion, or log on to dance-teachers.org. Had a great session? Bring your pro back for a weekly dance-off-the-pounds party.

Dance option #2: See it, shake itIf you can't swing an instructor or would rather keep things informal, pop in a DVD like Dance with Julianne: Just Dance! ($15: amazon.com) or Dancing with the Stars: Fat-Burning Cardio Dance ($15: amazon.com) These high-energy, easy-to-follow routines can help you blast fat and have lots of fun.

 Blast It Off With Yoga!

 

Blast It Off!

By Su Reid-St. John
Want a fat-burning workout that’s fast and blasts away your stress, too?

Use this flowing, yoga-with-dumbbells routine from Health’s own yoga guru Kristin McGee to build strength, double your calorie-burn, and decompress. “Concentrating on the movements gets your mind off all of the distractions around you, leaving you feeling peaceful and relaxed,” McGee explains. The result? A calm, fit, and incredibly gorgeous you!

 

Get Firm Fast

Hold a 2 1/2- to 8-pound weight in each hand and go through the sequence 3 times, flowing smoothly from pose to pose, for a 30-minute, full-body routine. Do it 3 times a week, and you’ll look firmer all over in as little as 3 weeks.

For a Firm Butt

Targets butt, hips, thighs and abs...

Stand with feet together and arms by your sides, shoulders down. Close your eyes and take 3 deep breaths; open them, draw in your lower abs, and begin Chair Pose squats: Inhale as you bend your knees, and push your butt back as if sitting in an imaginary chair; exhale and return to standing while squeezing your butt and thigh muscles. Do 20 reps.

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Walk Off 10 Pounds in 3 Weeks (Part 3)

Walk Off 10 Pounds in 3 Weeks

 

Speed-Burst Intervals

Warm up by walking at a moderate pace on a mostly flat course for 10 minutes. Next, begin your intervals: Walk as fast as you possibly can for 1 minute (get breathless!), then walk at a moderate pace for 1 minute; repeat the sequence for a total of 10 times. Cool down with 5 minutes of easy walking.

 

Long-Hill Intervals

To warm up, walk briskly on a mostly flat surface for 10 minutes. Begin walking up a moderately steep hill (the longer the hill, the better). Walk up at a hard pace—it should feel challenging and slightly uncomfortable: You shouldn’t be able to speak a full sentence (but don’t push so intensely that you’re breathless).

When you reach the top, immediately walk back down the hill; as soon as you get to the bottom of the hill, walk back up it. Repeat for a total of 25 minutes, then walk at an easy pace for 5 minutes to cool down.

 

Battle the Bulge

By Su Reid-St. John
From Health Magazine

Here’s how it works: You eat about 300 calories for breakfast, 400 calories for lunch, 500 calories for dinner, and one 100-calorie snack.

Combine this diet with our walking plan, and you’ll ditch up to 10 pounds in 21 days.

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The Beach Body Workout (Part 3)

The Beach Body Workout

 

No. 7 V-up

Lie on your back with arms extended overhead, feet flexed, and heels resting on a wall (or calves on a bench); your legs should be at a 45-degree angle to the ground. Tuck your chin toward your chest, engage your abs, and bring your arms forward as you begin to curl up; try to touch your toes. Slowly uncurl to return to starting position. Do 12 reps.

 

No. 8 Triceps Dip

Sit on the edge of a bench or chair with your legs extended. Grip the edge with each hand so your fingers face your body. Move your butt forward and off the bench, allowing your knees to bend slightly. Bend your elbows to lower your butt toward the ground, then straighten them to come back up. Do 12 reps.

 

No. 9 Cobra Hold

Lie facedown on the ground with legs extended, arms by your sides, and palms facing up. Keeping your gaze forward and without using your hands or tightening any part of your lower body, slowly raise your chest and shoulders; rotate your thumbs up to bring your shoulder blades closer together. Hold for 60 seconds or as long as you can.

No. 10 Plank

Lie face down with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart.

Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.

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