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.
Let’s go back in time and revisit the era of Jane Fonda who pioneered the aerobics revolution. Create lean curves using only your body weight as resistance. These time-tested toners will downsize your abs, butt and thighs without a single piece of equipment. This sculpting regimen puts emphasis on flexibility, posture and core strength was way ahead of its time.
Try it and see body-reshaping results! Do one set of the reps instructed for each move three times a week on nonconsecutive days.
Inner-thigh lift Lie on left side, legs extended, with left elbow and forearm supporting upper body. Bend right knee and place right foot in front of left thigh; rest right arm on bent right knee. Point toes and lift left leg as high as you can (as shown). Lower leg for one rep. Do 20 reps. Switch sides; repeat.
Technique tip Keep hips stacked (don’t let them roll forward or backward) to tone up legs even faster.
• Works hips, legs
Around the world Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right and right arm across torso to left (as shown). Then reach right arm overhead to left and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times.
Technique tip To nix muffin top, feel a deep stretch in your side with each reach.
• Works arms, back, abs, obliques
Rover’s revenge Start on floor with knees under hips, hands under shoulders and back flat. Keeping head in line with spine, lift left leg to side no higher than hip height, foot flexed (as shown). Do 20 reps. Switch sides; repeat.
Technique tip Tighten abs and keep equal pressure on both hands while lifting leg to avoid tilting from side to side. The payoff? Serious saddlebag erasing.
• Works abs, hips, butt, legs
Rib cage isolation Start in a lunge, with left thigh parallel to floor, knee bent. Raise arms out to sides, bend elbows and rest fingertips on shoulders (as shown). Hold position as you move rib cage to right, center, left, center. Then twist torso to face right, center, left and center for one rep. Do 20 reps. Switch legs; repeat.
Technique tip Keep shoulders back and down to easily isolate the rib cage (and whittle your middle!).
• Works shoulders, abs, obliques, butt, legs
Pelvic pulse Lie face up with knees bent and feet flat. Lift hips off floor, forming a line from shoulders to knees (as shown). Return to start for one rep. Do 20 reps. On final rep, quickly pulse hips toward ceiling 10 times.
Technique tip Feel extra firming of the gluteus maximus by tightening your tush throughout.
• Works butt, legs
Ab climb Sit with knees bent, feet flat, arms bent 90 degrees at sides. Contract abs and tilt torso back 45 degrees. Hold tilt as you reach right arm forward (as shown). Release arm, then reach left arm forward and back for one rep. Do 20 reps.
Technique tip To really carve your core, use all of your strength. Imagine that you’re pulling yourself up a climbing rope.
• Works abs, hips, legs
Arm circles Stand with knees soft. Raise arms out to sides, wrists flexed. Bend knees, contract abs and shift weight side to side as you make tiny circles with arms (as shown). Circle forward 20 times; circle backward 20 times.
Technique tip Squeeze shoulder blades together to sculpt a sexy upper back.
• Works shoulders, arms, upper back, abs, legs
Donkey kicks Start on floor with knees under hips, hands under shoulders and back straight. Bring left knee toward chest (as shown), then straighten leg behind you in line with back. Return it to chest for one rep. Do 20 reps. Switch legs; repeat.
Technique tip Pull belly button into spine with each extension for extra ab toning.
• Works back, abs, butt, legs
Scissors Sit with legs extended out and up. Lean back, with forearms and elbows supporting upper body. Lower legs as you scissor left over right (as shown), right over left, until legs are hovering above floor. Scissor up to complete one rep. Do 20 reps.
Technique tip Point toes throughout to help create shapely calves. Hello, miniskirt!
• Works abs, hips, butt, legs
Firm your body with these easy moves. Your work out plan is to perform the exercises in order. Aim to do two or three time per week or do two sets of moves through 8 in a day and two set of moves 6 through 12 on another. Use moves 1 and 2 as warm up exercises. If you plan to do all of the 12 exercises at once, only one set of each move is needed.
Find your comfortable work spot at your home and be on your way to a firmer and fit body.
Towel push-up
On a smooth floor, start with hands aligned under shoulders, resting on two small towels (they provide a different type of resistance and recruit more back muscles). Keep knees on floor. Slide hands out, lowering chest toward floor (as shown); slide them in as you push back up. Do 8 to 12 reps.
• works chest, back, shoulders, abs
Ball shoulder rotation
Holding a dumbbell in each hand, lie with chest and abs on stability ball, feet wide. Raise arms to shoulder level, elbows bent 90 degrees, forearms parallel to floor. Rotate forearms down so they’re perpendicular to floor, then rotate them back up and extend arms forward (as shown). Return to start position. Do 12 reps.
• works shoulders, back
Curl-to-uppercut
Stand with feet shoulder-width apart, a dumbbell in each hand. Bend elbows 90 degrees so forearms are parallel to floor, palms up, in front of you. Pivot left on right foot, twisting torso as you quickly bring right hand to eye level (as shown). Return to center, lowering elbow to side (elbows stay bent). Repeat to right to complete one rep. Do 12 reps.
• works biceps, shoulders, abs
Bent-over triceps extension
Stand with feet hip-width apart, a dumbbell in each hand. Bend over with back flat until torso is parallel to floor. Extend arms behind you 45 degrees from sides (as shown), palms facing in. Keeping upper arms still, bend elbows 90 degrees, then straighten arms. Do 12 reps.
• works triceps
Dynamic reverse flye
Stand with feet wide and parallel, knees bent 45 degrees, a dumbbell in right hand at side, left hand on hip. Bend over, keeping back flat, and shift weight to left leg as you reach right arm, palm facing left, across left shin. Shift weight to right leg as you sweep right arm out to shoulder height (as shown). Do 12 reps; switch arms.
• works shoulders, back
Stork curl
Stand with feet hip-width apart, a dumbbell in each hand. Shift weight to right leg, knee soft, and bend forward, raising left leg behind you until it’s parallel to floor. Extend arms down, palms forward. Keeping upper arms still, curl dumbbells toward shoulders (as shown). Lower weights. Do 12 reps, switching legs halfway through.
• works biceps, back, abs, butt, legs
Supine extension on ball
Holding a dumbbell in right hand, lie faceup with shoulders and head on ball, hips raised and aligned with torso. Place left hand on hip; extend right arm straight up, palm facing forward. Keeping upper arm still, slowly lower weight toward left shoulder (as shown); straighten arm. Do 12 reps; switch arms to complete set.
• works triceps
Side raise plank
Holding a dumbbell in left hand, balance on right hand (positioned under right shoulder) and outside of right foot (stack feet). Align hips with torso. Start with left hand near right, palm facing in (as shown). Raise weight out in front of hips and toward ceiling, then lower. Do 12 reps; switch sides to complete set.
• works shoulders, abs, back
The whole enchilada
Stand with feet hip-width apart, a dumbbell in each hand, palms facing behind you. Keeping upper arms at sides, bend elbows and raise weights to shoulders so palms face forward, then press weights overhead. Keeping upper arms still, turn palms in and lower weights behind head until elbows are bent 90 degrees (as shown). Straighten arms and reverse sequence to complete rep. Do 12 reps.
• works biceps, shoulders, triceps
Victory push
Stand with feet shoulder-width apart, knees soft, a dumbbell in each hand just above and slightly out from shoulders, palms forward and elbows down (as shown). Keeping left arm still, press right arm diagonally up and out, then lower to start. Repeat with left arm to complete one rep. Do 12 reps.
• works shoulders
Curl and press
Holding a dumbbell in each hand, sit on ball with feet hip-width apart. Extend right arm toward floor and bring left hand near left shoulder, both palms forward (as shown). Curl right hand to shoulder as you press left arm up. (Do one at a time if you need to.) Lower both. Do 12 reps, then switch arm positions to complete one set.
• works biceps, shoulders, abs
Torso twist and lift
Stand with feet hip-width apart, knees soft, a dumbbell in each hand. Bend elbows 90 degrees in front of you so arms are parallel, palms facing each other with forearms perpendicular to floor. Contract abs and rotate torso to left as you press weights overhead (as shown). Lower weights to start position. Repeat to right to complete one rep. Do 12 reps.
• works shoulders
Lie on left side, legs extended, with left elbow and forearm supporting upper body. Bend right knee and place right foot in front of left thigh; rest right arm on bent right knee. Point toes and lift left leg as high as you can (as shown). Lower leg for one rep. Do 20 reps. Switch sides; repeat. 
Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right and right arm across torso to left (as shown). Then reach right arm overhead to left and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times.
Start on floor with knees under hips, hands under shoulders and back flat. Keeping head in line with spine, lift left leg to side no higher than hip height, foot flexed (as shown). Do 20 reps. Switch sides; repeat. 
Start in a lunge, with left thigh parallel to floor, knee bent. Raise arms out to sides, bend elbows and rest fingertips on shoulders (as shown). Hold position as you move rib cage to right, center, left, center. Then twist torso to face right, center, left and center for one rep. Do 20 reps. Switch legs; repeat. 
Lie face up with knees bent and feet flat. Lift hips off floor, forming a line from shoulders to knees (as shown). Return to start for one rep. Do 20 reps. On final rep, quickly pulse hips toward ceiling 10 times. 
Start on floor with knees under hips, hands under shoulders and back straight. Bring left knee toward chest (as shown), then straighten leg behind you in line with back. Return it to chest for one rep. Do 20 reps. Switch legs; repeat. 
Sit with legs extended out and up. Lean back, with forearms and elbows supporting upper body. Lower legs as you scissor left over right (as shown), right over left, until legs are hovering above floor. Scissor up to complete one rep. Do 20 reps.
