How to Get Slim All Over Superfast (Part 3)

How to Get Slim All Over Superfast

 

Kneeling Glute Toner

Kneel with knees hip-width apart, and hold the back of a chair; tighten abs, tuck pelvis. Slide left foot back, lift knee and toes off floor; press straight back with foot (knee bent) 20 reps. Keeping knee behind hip, pelvis tucked, turn out leg slightly (toe to 8 on clock); lift toes 20 reps. Rotate thigh out; press foot back 20 reps. Lift leg diagonally to side 20 reps. Switch legs; repeat series.

Trainer tip: Keep working leg behind supporting leg at all times.

 

Pretzel

Sit with right knee bent directly in front of right hip and left knee bent behind left hip; place fingertips on either side of right knee (slightly wider than shoulders). Brace core muscles; lift left knee and foot off floor. Do 20 reps, touching floor with knee between reps. Keeping knee up, press knee back for 20 reps. Switch legs; repeat both moves.

Trainer tip: If lifting your knee is too challenging, just lift your foot.

 

Pigeon Stretch

From a kneeling position, bring bent right knee forward, laying outside of leg on mat, and slide left leg straight back. Keep hands on the floor, framing right knee. Slowly lower chest toward thigh as you gently roll your hips from side to side. Settle into a position that gives you your best stretch, and hold for 30 seconds. Repeat on the other side.

Trainer tip: Tight hips? Put a rolled-up towel beneath the hip on the same side as your front leg.

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How to Get Slim All Over Superfast (Part1)

How to Get Slim All Over Superfast

Y-squat calf raise

From Health magazine
(works quadriceps, butt, back, abs, calves)

Stand with feet shoulder-width apart and toes pointed slightly outward. Reach your arms up toward the ceiling, forming a Y. Keeping arms raised and chest lifted, lower into a squat until your thighs are parallel to the floor (shown at left). Raise yourself up quickly, coming up onto the balls of your feet, then immediately lower into another squat. Do 20 reps. Then do 1 minute of jumping jacks.

Trainer tip: While lowering into the squat, push your hips back as if sitting in a chair.

 

Push-Up Side Plank

(works chest, back, abs, arms)

A. Get in low push-up position with hands under your chest and a little wider than shoulder-width apart (inset). Keeping your body straight and core tight, press up, extending your arms (don’t lock your elbows).

B. Transfer your weight onto your left hand, lifting your right arm toward the ceiling (shown below). Lower down, and repeat on the opposite side; that’s 1 rep. Do 12 reps. Then do 1 minute of side-to-side leaps.

Trainer tip: When going into a side plank, stack your shoulders one on top of the other.

 

Superman Banana

(works back, abs, butt)

A. Lie on your stomach with arms straight out in front of you and legs extended behind you; both should be shoulder-width apart. Lift your legs and arms simultaneously at least 6 inches off the floor; hold for 5 seconds (shown above).

B. Roll onto your back, keeping arms and legs lifted; hold 5 seconds (shown below). Then roll onto your stomach and repeat, rolling in the opposite direction. Continue 1 minute. Then do 1 minute of side-to-side leaps.

Trainer tip: Keep your neck relaxed and lower back on the floor as you roll.

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Blast It Off With Yoga! (Part 2)

 Blast It Off With Yoga!

 

For a Strong Chest

Targets chest, mid-back, obliques, core, thighs (inner and outer), butt and hips...

Wrap your left leg over your right leg, touching your left toes to the outside of your right foot (or crossing them behind your right calf, if possible); lower into a squat for Eagle Pose. Inhale as you raise your arms out to the sides to shoulder height, and bend your elbows to 90 degrees for chest flys. (Keep your thighs squeezed and abs engaged throughout the move.)

Exhale and contract your chest muscles as you bring your bent arms together in front of you, then inhale as you contract your shoulder blades to open them back out to the sides. Do 8–10 reps, then return to standing and repeat on the other side.

For a Beautiful Back

Targets back, triceps, shoulders, waist, thighs, hips and butt...

With arms down by your sides and palms facing in, step your left foot back, and turn it out to 45 degrees, pressing the outer edge into the floor (both hips should face forward). Bend your front knee to 90 degrees to come into Warrior 1 Pose, then hinge forward from the hips, keeping your abs engaged.

Exhale as you bend your elbows to pull the weights up to hip level, squeezing your shoulder blades together for back rows; inhale as you lower the weights. Do 8–10 reps, then return to standing and repeat on the opposite side.

 
 

For Shapely Shoulders

Targets tops of shoulders, back, arms, inner thighs and butt...

Turn your left foot in to come into a wide straddle stance. Walk your feet a little closer together, then turn both feet out to 45 degrees. Push your butt back, and lower into a sumo-type Yogi Squat (keep knees over ankles); let your hands hang down in front of your body, palms facing backward.

Inhale as you straighten your legs and lift your elbows up toward the ceiling, raising the weights to shoulder height for bent-arm shoulder raises. Exhale, lowering your arms and returning to squat position. Do 12–15 reps, then rise up with your arms lowered.

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10 Exercises That Build Muscle Without Bulk (Part 1)

10 Exercises That Build Muscle Without Bulk

 

Toning Exercises

By Amy O'Connor
Eager to achieve long, lean, sculpted muscles, but you're really not the type to spend hours pumping iron or pushing a metal weight machine at the gym? We hear you! Even though the fear of "bulking up" with weight training is not based in reality, especially for women over 40,building muscle is a must, both for strong bones and to boost metabolism. Here are our picks for the most effective "bulk-free" ways to get longer, leaner and stronger from head to toe.

 

Monkey Push

Strengthens: Arms and shoulders, abdominals and the back...

Get into the "up" part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that's 1 rep. Do 10–12 reps.

One-Leg Rear Delt Raise

Strengthens: Core, shoulders, biceps, triceps, back, hamstrings and glutes...

Hold 5- to 8-pound weight in each hand, palms facing in. Bend forward at waist, letting arms hang, while lifting left leg back so it's in line with torso. Flex shoulder muscles and raise weights out to sides until arms are parallel to floor (as shown). Lower arms. Do 15 reps; switch legs, and repeat.


 

Opposite Arm & Leg Lift

Strengthens: Upper body, lower body, biceps, triceps, shoulders, upper and lower back and glutes...

Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.

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