Be firm all over with one quick workout. Singer Michelle Williams shares her all-time quick slim plan: circuit training.
Want to sculpt instant sleek curves? Learn how Destiny’s Child Michelle Williams used to score a fit physique. It’s all about a mix of strength moves with speedy bursts of high-intensity cardio. To have a better body, this muscle-defining, fat-burning strategy is a huge hit.
Here’s the plan: Warm up for five minutes by walking or jogging every other day. Do 12 repetitions of each moves, with two minutes of fast-paced cardio (sprinting or jumping rope) after each exercise.
Be sure to have one medium-level resistance band (with or without handles) and a set of 5- to 8-pound dumbbells.
Butt burner
Lie faceup with knees bent, feet flat, arms straight overhead on floor, a weight in both hands, palms up. Lift hips, forming an incline from shoulders to knees, as you raise weight to ceiling (as shown), then lower to thighs. Return to start. Do 12 reps. • Works shoulders, triceps, upper back, butt, thighs
Power pull
Secure band at chest level in front of you; grip an end in each hand, arms extended at shoulder level. Stand with feet staggered, left foot in front of right, right heel lifted. Lower into a lunge, bend elbows (keeping them close to body) and draw hands toward chest (as shown). Return to start. Do 12 reps. Switch legs; repeat. • Works shoulders, biceps, back, butt, thighs
Dancer’s reach
Stand with feet wider than hip-width apart, toes out; hold band taut across chest, hands at shoulders, elbows bent. Bend left knee, shifting weight to left leg, and straighten left arm to left side (as shown). Return to start; repeat on right for one rep. Do 12 reps.
• Works triceps, upper back, butt, thighs
Tricycle push-up
Start in push-up position on hands and toes. Bend elbows and lower body toward floor as you bend left knee, bringing heel toward butt (as shown). Return to start; repeat on right for one rep. Do 12 reps. • Works shoulders, triceps, chest, abs, hamstrings
Rah-rah raise
Stand on one end of band with feet together, band secured by left foot; grip opposite end with right hand at shoulder, elbow bent. Step right foot to right about 12 inches as you extend right arm overhead, palm facing in (as shown). Step back to start. Do 12 reps. Switch sides; repeat. • Works shoulders, abs, thighs
Twist away
Stand with feet wider than hip-width apart, toes out, a weight in both hands at hip level. Squat and raise arms to shoulder height. Twist torso to left (as shown), then center. Return to start; repeat on right for one rep. Do 12 reps. • Works shoulders, abs, obliques, butt, thighs
Kick it up
Start on hands and knees, one end of band around left foot, other end under palms. Straighten legs, coming into a raised push-up position. Hold pose as you bring left knee toward chest, then extend left leg behind you about 12 inches off floor (as shown) for one rep. Do 12 reps. Switch legs; repeat. • Works back, abs, hips, butt
Superstar
Stand with feet together, a weight in each hand. Lunge forward with right foot so right thigh is almost parallel to floor, knee over ankle. Bend left knee to lower body toward floor; raise arms straight up, palms facing in (as shown). Return to start; repeat on left for one rep. Do 12 reps. • Works shoulders, back, butt, thighs
Sitting tight
Squat with back against wall, feet hip-width apart, thighs almost parallel to floor, a weight in each hand. Maintain contact with wall as you curl weight up, right hand toward shoulder, palm facing in (as shown). Lower arm; repeat curl on left for one rep. Do 12 reps.
• Works shoulders, biceps, butt, thighs
Scissors crunch
Lie faceup with center of band beneath lower back, legs together at a 90-degree angle with end of band secured around each foot; hold weight at chest with one hand on each end, elbows bent. Contract abs as you raise shoulder blades off floor, reaching weight toward feet and spreading legs in a wide V (as shown). Return to start. Do 12 reps. • Works triceps, chest, abs, thighs
Flamingo firmer
Stand with feet hip-width apart, a weight in both hands at chest, elbows bent. Extend arms overhead, raising bent right leg as high as you can without wobbling. Pause; lean torso to left (as shown), then to center. Return to start; repeat on left for one rep. Do 12 reps. • Works shoulders, abs, butt, thighs
Watch Kim Strother demonstrate how to properly execute butt exercises such as squats, single leg dead lift, single leg squat, lunges, walking lunge, hip lift, and so much more. Be sure to get a pair of 5 pound-dumb bells and a piece of towel. Have fun watching his video. You’re on your way to have a lovely behind.
Treat trouble spots such as neck and knees thanks to these six soothers daily or target your tense areas.
Relief is minutes away. Get your own Yoga Tune Up Therapy Balls for only $10 per mesh-bagged pair at YogaTuneUp.com. It is a fitness therapy program that uses balls to rub out muscle tension.
Lower-back loosener
Lie faceup, knees bent, feet flat. Place balls under lower back, one on either side of spine. Lift upper body off floor, propping yourself on forearms. Keeping lower back on balls, raise hips and butt off floor (as shown). Roll lower back up and down over balls for up to two minutes. • releases lower back
Neck nurturer
Sit on edge of chair, feet flat, ball in right hand, head turned to right. Press ball on left side of neck (as shown), wherever you feel tension. Holding ball in place, slowly turn head to left. Return to start. Reposition ball on another sore spot on the left and turn to left again. Return to start. Continue for up to two minutes. Switch sides; repeat. • releases neck
Sole saver
Stand, holding back of chair for support with right hand, left hand on hip. Place ball under center of right foot, pressing body weight on ball (as shown). Roll ball under arch, up and down the length of sole and from side to side, for up to two minutes. Switch feet; repeat. • releases feet
Wrist rescuer
Place balls inside their mesh bag and tie it. (If using tennis balls or racquetballs, substitute a sock.) Kneel; place right forearm, palm up, on balls (as shown). Roll forearm over balls, from wrist to elbow and back, for up to two minutes. Turn palm down; repeat. Switch arms; repeat.
• releases wrists, forearms
Knee fixer
Lie on right side, legs extended, with right forearm supporting upper body. Place ball under right outer thigh, then bend left knee and position left foot in front of right thigh; put left hand in front of body for support (as shown). Slowly shift body so ball moves up to hip and down to knee, then back, for up to two minutes. Switch sides; repeat.
• releases knees, outer thighs
Upper-back relaxer
Stand against wall. Place a ball on either side of spine, above bra strap. Walk feet out about 12 inches, hip-width apart, knees soft, arms down, back pressing onto balls. Squat, rolling back down over balls and raising arms overhead (as shown). Return to standing, rolling back up over balls and lowering arms. Repeat for up to two minutes. • releases upper back, shoulders
Get into a six-pack of proven ab firmers. Aim to execute the exercises correctly to work out abs more than crunches do. Aim to do them thrice a week on nonconsecutive days to a firm core to adore!
Modified hundred
Lie faceup, legs raised, knees bent 90 degrees. Inhale, then exhale, lifting head and shoulders off mat, arms extended at shoulder height, palms down (as shown). Inhale as you pump arms up and down five times, then exhale and pump five more times. Do 10 times, for 100 pumps.
Roll-up
Lie faceup, legs together, toes pointed, arms extended to ceiling, palms forward. Inhale, then engage abs and exhale as you slowly roll up one vertebra at a time (as shown) until seated, arms parallel to shins. Inhale; exhale as you slowly roll back to start. Do 10 times.
Single-leg stretch
Lie faceup. Lift head and shoulders off mat as you pull left knee into chest, a hand on each side of left shin, and raise right leg at a 45-degree angle, toes pointed, abs engaged (as shown). Inhale, then exhale and switch legs to bring right knee into chest, hands on right shin, left leg out. Switch legs 20 times.
Double-leg stretch
Lie faceup, legs raised with knees bent 90 degrees, toes pointed. Lift head and shoulders off mat and place hands on outside of knees, keeping arms straight, to start. Inhale, stretching arms and legs out, legs together, arms next to ears (as shown). Exhale, bending knees and bringing arms alongside knees, to return to start. Do 10 times.
Rolling like a ball
Sit with knees bent and tucked into chest, arms wrapped around shins, head down, heels raised, toes touching mat. Lift toes and balance on tailbone, heels close to butt (as shown). Inhale as you roll back slowly until shoulder blades touch mat. Exhale and use abs, not momentum, to roll up and balance on tailbone again, keeping toes from touching mat. Do 10 times.
One-leg teaser
Lie faceup with knees bent, feet flat, arms extended to ceiling, palms facing in. Extend left leg in line with right thigh, toe pointed. Inhale, then exhale as you engage abs and slowly roll up one vertebra at a time, reaching toward ankle (as shown). Inhale, then exhale as you roll down, arms extended to ceiling again. Do 10 times. Switch legs; repeat.
Who knew stretching can make your body lean and limber. Try out these six scientifically proven moves for yourself.
The expert Researcher Arnold Nelson, Ph.D., coauthor of Stretching Anatomy (Human Kinetics), compiled these stretches. “If you increase your joint range of motion, exercising will seem less challenging,” Nelson says. Translation: You’ll enjoy workouts more when you stretch your muscles. You can maybe even do more of them!
The plan
Rev your heart with at least three minutes of cardio before you bend. Then perform the exercises, holding each for 30 seconds. Pause 15 seconds between moves then repeat sequence two or three times. You’ll need an armless chair and a hip-height table. Run through the 15-minute routine three times a week to get the most out of this workout.
Technique tips
Ease into each stretch. Avoid bounding. Save bouncing for your Urban Rebounding class because it signals to muscles to contract rather than extend. When you feel a mild strain, pause. Breathe deeply as you hold the position. Results are within reach!
Leaning reach
Sit on floor, legs extended. Bend left knee; place left foot flat against right inner thigh. Put left hand on floor to left of left thigh; grasp right toes with right hand, keeping back straight. Pull toes toward you (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, hamstrings, calves
Balanced bend
Stand with left side near end of table. Balance on right leg; extend left leg onto table (as shown). With legs straight, bend forward as far as you can; reach through legs; grasp back of thighs. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hamstrings, inner thighs
Figure four
Stand facing table. Balance on left leg and place right leg, knee bent and calf flat, on table, hands on either side (as shown). Keeping calf flat on table, lower torso toward right leg. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hips
Tush push
Stand with back to table. Balance on right leg, knee soft; bend left knee and place top of foot on table, hands flat 6 to 12 inches behind butt, fingers facing away. Move torso back slowly until butt touches heel of left foot; maintain that contact as you push hips forward, arch your back and roll shoulders down and back (as shown). Hold for 30 seconds. Switch legs; repeat.
• Stretches hips, thighs
Real kneel
Stand facing side of armless chair, about 12 inches away. Keeping right leg straight, place bent left leg on seat of chair and left hand on chair back for support. Lean forward so body stays in alignment from ear to heel (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches calves
Jackknife
Lie faceup; bend left knee and bring it toward chest. Keeping right leg straight, foot flexed, grasp left knee with both hands and pull it toward chest as far as you can (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, thighs
Are you more than eager to uncover a more youthful and leaner new you? Try these age-defying exercises to help you look your best no matter what your age is.
You need a set of 3 to 10 pound weights. Complete two sets of each move twice a week on nonconsecutive days. Add 30 to 60 minutes of brisk cardio on most days.
Sumo squat
Stand with feet slightly wider than hip-width apart. Hold one weight in both hands directly overhead. Squat low and swing weight between legs (as shown) and then forward, lifting it overhead, as you return to standing. Do 12 reps.
• Works shoulders, butt, legs
Dragonfly
Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest (as shown). Straighten arm for one rep. Do 12 reps. Switch sides; repeat.
• Works shoulders, chest, back, abs
Gorgeous get-up
Kneel with a weight in each hand, arms overhead, palms in. Bring left leg forward, knee bent, thigh parallel to ground (as shown). Push off ball of foot to stand. Return to kneeling. Switch legs; repeat for one rep. Do 12 reps.
• Works shoulders, back, butt, thighs, hamstrings
Sidestepper
Stand with feet hip-width apart, toes out, a weight in each hand in front of thighs. Lunge to left side as you draw arms toward chest, elbows bent (as shown). Push off left foot and lower weights to return to start. Repeat on right for one rep. Do 12 reps.
• Works shoulders, back, butt, thighs
Back attack
Lie facedown with legs pressed together; reach behind back, interlace fingers and draw shoulder blades together. Lift chest off ground as you kick heels toward butt with control (as shown) three times for one rep. Return to start. Do 10 reps.
• Works back, butt, hamstrings
Do-si-do
Stand with feet hip-width apart, a weight in each hand. Balance on left leg, knees soft (as shown), then lunge forward with right leg as you curl weights toward chest. Push off right foot to return to one-leg balance. Do 12 reps. Switch sides; repeat.
• Works biceps, abs, butt, thighs, hamstrings
T-rrific toner
Stand with feet hip-width apart, a weight in each hand, arms extended at shoulder level. Lift right leg back and lower torso forward until body forms a T, arms straight toward ground, palms in (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works abs, hips, thighs
Bridge buffer
Stand with feet hip-width apart, a weight in each hand, arms extended at shoulder level. Lift right leg back and lower torso forward until body forms a T, arms straight toward ground, palms in (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works shoulders, arms, chest, abs, hips, butt, hamstrings
Turbo twist
Sit with legs out in front, knees bent. Hold one weight in both hands at chest level; lean back at a 45-degree angle. Maintain position as you contract abs and twist torso to right (as shown), then left for one rep. Do 12 reps.
• Works arms, back, abs, obliques
Yoga calms your body and mind. It is recommended to incorporate yoga into your workout routine to achieve a healthy state. Do this routine thrice a week. Try to hold each pose for 30 to 60 seconds or about 5 to 10 deep breaths. Follow up each move immediately with two sets of 8 to 10 reps of the paired callisthenic.
You will feel more energized and less stressed right away. In as few as four weeks, you’ll feel and look noticeably stronger, leaner, and longer.
Just like Jennifer Aniston, slim down as well as chill out in a 22-minute cardio session before hitting a yoga workout. “It helps me warm up my muscles for the poses,” Aniston says. After a five-minute warm-up, alternate one minute of high-intensity cardio with two minutes of recovery at a moderate pace. On high-energy days, Aniston will even follow up this interval training, which she does on the elliptical, with a 10- to 15-minute run on the treadmill at a 5.7-mph pace on a 1.5 incline. The work out proceeds to a five Sun Salutations to get her in touch with her breath.
Butterfly pose
How to do it Sit on ground with feet flat, knees bent, chest lifted. Bring soles of feet together, letting knees drop to sides. Grip feet with both hands (as shown). For a deeper stretch, inhale, then exhale, and bend forward from hips as far as you can. Hold for 5 to 10 breaths. “Allowing your hips to open in this pose is about allowing yourself to be receptive,” Ingber says. “As women, we’re givers, and it’s hard to receive. This pose lets you be open to all the good things coming your way.”
Callisthenic: scissors kick Lie on back, hands under hips, and raise legs toward sky, toes pointed. Keep back flat on mat and abs contracted as you crisscross legs, right over left, left over right, to complete one rep. Repeat. Do two sets of 8 to 10 reps.
Aniston says, “I’ve always been pretty receptive. What you resist, persists.”
One-arm balance
How to do it Start in push-up position, palms under shoulders, heels pressing back. Keeping left hand planted, stack feet and pivot to open chest, extending right arm up (as shown). “When your chest is open and you’re breathing deeply, it lifts your spirits,” Ingber explains. Hold for 5 to 10 breaths; switch sides and repeat. To make it easier: Place bottom knee on ground for support.
Callisthenic: push-up Lie facedown, feet together, and palms flat below shoulders. Keeping body straight, press up to straighten arms. Lower almost to ground. Repeat. Do two sets of 8 to 10 reps.
Aniston says, “I love this one because I don’t feel sadness. I feel strong. I feel like I’m holding myself up.”
Crescent pose
How to do it Stand with feet hip-width apart and step left foot forward 4 to 5 feet. Square hips, extend arms overhead, palms in, and sink down until left knee forms a 90-degree angle. Straighten right leg as much as you can (as shown). Hold for 5 to 10 breaths; switch legs, repeat. “We hold a lot of emotional energy in the hips, which is why they’re often tight. As you do this, notice what emotions come up,” Ingber urges.
Callisthenic: walking lunge From Crescent pose, step left foot forward approximately 2 to 3 feet in front of you, keeping torso straight; lower body until both knees form a 90-degree
angle. Press off ball of right foot and step forward, coming into a deep lunge, to complete one rep. Repeat. Do two sets of 8 to 10 reps.
Aniston says, “This helped my hip flexors. I love how it feels. I have really tight Achilles tendons, and this is really good for that.”
Bridge pose
How to do it Lie face up with knees bent, feet flat. Press heels into ground and lift hips toward ceiling, arms beneath you, shoulders rolled back, palms down (as shown). For a challenge: Clasp hands beneath you. Hold for 5 to 10 breaths. “All back bends are heart openers, so this is the pose where you want to melt into self-love,” Ingber explains. “The other benefit is that they are energizing. If you’re feeling sluggish, do a back bend.”
Callisthenic: pelvic tilt Holding bridge pose throughout, contract abs and butt to lower pelvis a few inches off ground. Raise and repeat. Do two sets of 8 to 10 reps.
Aniston says, “This pose feels vulnerable. You feel out there.”
Cat/Dog
How to do it Start on all fours, knees under hips, palms under shoulders. Inhale, lifting chin to ceiling, arching back (as shown). Exhale, dropping chin to chest, tilting pelvis under, and rounding back like a Halloween cat. Repeat for 5 to 10 breaths.
Callisthenic: leg lifts From Cat/Dog; straighten back, coming to tabletop position. Keeping knee bent, lift right leg toward sky and lower. Repeat for 8 to 10 reps. Switch legs. Do two sets each leg.
Aniston says, “Who wouldn’t love this one? It’s one of my favorites because I love to feel like a kid again.”
Tree pose
How to do it Stand with feet together, arms at sides. Grab left foot with hand and place sole on inside of right thigh, as high as possible, knee out. Press foot into thigh as you raise arms overhead, palms up (as shown). “To balance, clear your mind and focus on your breath instead of whatever else is going on in life. It always brings you back to the present,” Ingber says. Hold for 5 to 10 breaths; switch legs.
Callisthenic: plié squat Stand with feet wider than shoulder-width apart, toes turned out, arms at sides. Bend knees to lower torso, keeping knees directly over ankles, as you raise arms in front of you to chest height, hands clasped, for balance. Return to start and repeat. Do two sets of 8 to 10 reps.
Aniston says, “Mandy says I have good balance. But it’s hard to keep this pose without feeling like you’re going to wobble or fall over.”
Boat pose
How to do it Sit with knees bent, feet flat on ground. Lean back about 45 degrees, chest lifted, and extend arms at chest level, palms up, as you straighten legs (as shown). Hold for 5 to 10 breaths. “When you connect with your abdominals, you also reconnect with your identity, desire and willpower,” Ingber says. “It’s a great pose when you’re going through a breakup.”
Calisthenic: Sit-ups From Boat, place hands behind you, palms flat, fingers forward. Brace body with hands as you contract abs to bend and straighten legs in and out. Do two sets of 8 to 10 reps.
Aniston says, “This is a tough one, but I love it. It makes me feel really strong in my center.”
Chair pose
How to do it Standing with legs together, reach arms overhead, palms in. As if sinking into a chair, bend knees until thighs are almost parallel to ground (as shown). Hold for 5 to 10 breaths. “Chair is a powerful pose. It’s very grounding,” Ingber says. “We’re always in the middle of two energies. Gravity is sinking you down; inspiration is pulling you up. You settle into both at once in this pose.”
Callisthenic: Squat Stand with feet shoulder-width apart, knees slightly bent, arms at sides. Squat down, bending knees until thighs are almost parallel to ground, extending arms, palms down, in front of you for balance. Be careful not to allow knees to creep past toes. Return to start and repeat. Do two sets of 8 to 10 reps.
Don’t expect to see result right away.
Don’t feel embarrassed and frustrated if you are starting out. The struggle to reach your fitness goal is all part of the experience. When there is no struggle then it means you have to move up the next level. It is crucial to figure out what you can do at the start of your workout rather than dwelling on what you can’t do. In this way, it will help you focus on those capabilities no matter how small they seem.
When you don’t believe in yourself
It is a workout mistake to lack confidence in yourself. Who else will have faith in you when you, yourself, do not think you can accomplish your goals? It is time to realize that you are stronger than you think. If you are unsure of your capabilities then stay with your same old workouts. But don’t forget that change is important in workout to maximize the results of the effort and time you invest in it. When you lose the fear of doing something new, the possibilities for physical change is boundless.
Going too hard-core every work out
You made the decision to tone and reshape your body to see results fast! It takes a lot of effort to push yourself to your absolute limit every workout session. We have been there but you should have second thoughts about this. You think that by maxing out your heart rate, dripping in sweat, and feeling you’re about to die from being breathless could hasten your progress. You are wrong! It is not the way to go about reaching your goal. Overdoing exercise can make you burn out and make you hate exercise. Don’t let yourself come to a point to dread workout that you will eventually make up excuses not to do it. You will eventually quit if you continue over exercising. The rule of the thumb is to avoid increasing your training by more than 10 percent at a time. Gradually build the intensity to prevent injury and prepare you mentally.
Only perform crunches to have a flat stomach
It is a must to do crunches and other abs workout to have that toned tummy, but these exercises alone won’t trim your midsection. All women, even man, want to have a rock-hard abs. The secret to that dream (for those who don’t have a trim abs) is to combine abs exercises with cardiovascular exercises. Cardio exercises such as walking, running, swimming, boxing, or nay exercises that makes you pant and breathless at time will help show off your toned abs. The layer of fat only covers that beauty of your trimmed abs.
More time spent at the gym equals to faster weight loss
This is a common mistake of women who think that by endless hours on the treadmill or aerobics classes is the key to losing weight. Exercising smart is more important than exercising more. Have a weight loss plan mapped out including the routine you want to perform based on the target muscles. In this way, you maximize your workout and spend less time.
Weighing scale or mirrors are accurate indicators of weight loss.
You should avoid making a mistake of heavily relying on weighing scales or mirrors to track your weight loss. Muscles weigh more than fat. These false indicators could backfire in terms of motivation on exercise. There are many different things that can affect your weight will be such as water retention, time of the day, clothing, etc. You should focus on how you look and how your clothes fit you.
Fear of strength training
Strength training focuses on muscle building that in turn burns more calories all throughout the day. Most women get scared of strength training out of the fear of looking like a body builder. If you think your legs are getting bulkier then the best way to overcome this fear is to measure your legs. You should consider doing low weight with higher repetition combined with a fat burning exercise. It will help you build lean and trim muscles.
