Introducing six multitasking moves that tones, reshape and firm up your muscles and spark your mind!
Each move in this workout incorporates the trifecta of brain-bettering elements-complex motor skills, balance and a new set of data. It helps you tone from head to toe.
As you move through the routine, it makes your heart pump more thus a great cardio workout, increasing calorie burn and blood flow to your brain and the rest of your body.
Your trainer
Jack Mantione is an integrative certified strength and conditioning specialist and a physical therapist in New York City. He works with athletes and runners to heal and prevent injuries while improving their balance and agility.
What to do
Complete the indicated reps; try not to rest between moves to maximize its cardio benefit. Repeat the circuit training.
What you’ll need
A pair of 2- to 5-pound dumbbells
Armed and dangerously bright
Balance on left leg, knee soft, and bend right knee until shin is parallel to floor. Contract abs and squeeze glutes. Hold weights, palms facing in, elbows bent 90 degrees (as shown). Pull shoulder blades toward each other and hold for 15 to 30 seconds. Return to start. Switch legs; repeat. • works shoulders, arms, back, abs, butt, legs
X marks the smart
Stand with feet hip-width apart, a weight in each hand, palms facing forward. Rest weight in right hand on side of butt for added resistance, then raise left arm to side until parallel to floor as you lift right leg out to side (as shown). Return to standing; repeat on opposite side for one rep. Do 12 reps. • works shoulders, arms, abs, butt
Quick-wit kick
Stand facing a step or bench, holding weights at sides. Step up with left foot and extend right leg in front of you, as you curl weight in left hand toward shoulder and extend right arm back (as shown). Step right foot back to floor, switching arm positions so you curl right hand toward shoulder and extend left arm back. Do 12 reps. Switch legs; repeat. • works arms, abs, butt, legs
Butt and brain teaser
Stand with feet shoulder-width apart, a weight in each hand, to start. Rest weight in right hand on butt to add resistance; raise left arm in front of you to shoulder height and extend right leg out behind you (as shown). Return to start; repeat on opposite side. Do 12 reps.
• works butt, shoulders, arms, abs
Genius shaper
Lie face up with knees bent, feet flat, arms at sides with a weight in each hand and elbows bent 90 degrees, to start. Lift pelvis as you extend and lift left leg and press weight in right hand upward, palm facing in (as shown). Stay in a bridge and lower right arm and left leg. Repeat on opposite side. Do 12 reps. • works abs, shoulders, chest, butt, legs
Mind crunch
Lie face up with knees bent, feet flat, arms extended along floor above head with a weight in each hand, palms facing each other, to start. Reach arms up overhead, then crunch, twisting and reaching arms across torso to left side as you straighten and lift left leg (as shown). Return to start; repeat on opposite side. Do 12 reps. • works abs, obliques, chest, back
Get the best moves from Hollywood’s best trainers. Perform the exercises at home and, before you know it, you will be showing off a buff new body.
The “firm all over” workout is the work of pros who is responsible for some of the most famously fit figure. They spill their secrets to toning red-carpet-ready arms, abs and more, just for you.
What’s even cooler is that you don’t need a private coach or membership to a classy gym to be successful.
The plan Add these sculptors to your regular routine; do two sets of each exercise at home.
You’ll need 5- to 8-pound dumbbells, a stability ball and a band with handles.
Ab flattener
Trainer Valerie Waters
Star client Jennifer Garner
Lie faceup, left leg straight and raised slightly off floor, right leg bent. Holding weight in right hand, extend right arm to ceiling and left arm out to side at shoulder height. Hold arm position and contract abs to crunch and lift torso at least 45 degrees (as shown). Return to start for one rep. Do 12 reps. Switch sides; repeat. • Works abs, shoulders, thighs
Hip slimmer
Trainer Jason Walsh
Star client Jessica Biel
Stand on center of band, feet hip-width apart, arms down, opposite-side handle of band in each hand so band forms an X. Raise hands to chest, elbows out to sides; sink into a mini-squat (as shown). Hold position; step left foot 12 inches to left, then step right foot 12 inches to left, so feet are hip-width apart again. Repeat for 10 steps to the left. Repeat to right.
• Works hips, shoulders, back, biceps, butt, thighs
Triceps toner
Trainer Jeanette Jenkins
Star clients Queen Latifah, Kimora Lee Simmons
Stand with feet hip-width apart, knees bent slightly, arms down, a weight in each hand, palms facing back. Press arms back slightly, bend elbows and slide hands up along back as high as you can (as shown), keeping shoulders down. Slide hands back to start for one rep. Do 15 reps. • Works triceps
Back buffer
Trainer Dove Rose
Star clients Sandra Oh, Sarah Chalke
Lie faceup, arms and legs extended so body forms an X on floor; raise all limbs 3 inches (as shown). Hold position. Roll onto left side, keeping hands and feet off floor; hold 2 seconds. Roll onto stomach, hands and feet still aloft; hold 2 seconds. Roll back onto left side; hold 2 seconds. Return to start for one rep. Do 12 reps. Repeat on right side. • Works lower back, abs
Butt booster
Trainer Gunnar Peterson
Star clients Jennifer Lopez, Penélope Cruz
Crouch behind ball, straddling it between knees. Push off legs to balance torso on ball and extend arms, placing hands on floor in front of ball to steady body, legs extended with knees slightly bent. Bring bottom of feet together, knees out to sides; press feet to ceiling (as shown); lower legs for one rep. Do 12 reps. • Works butt, lower back, abs, thighs
Total tightener
Trainer Teddy Bass
Star clients Cameron Diaz, Lucy Liu
Balance on left foot, with left hand on hip, right arm down, holding weight. Bend forward, raising right leg behind you until parallel to floor. Hold position; raise right arm out to shoulder height (as shown), then lower arm for one rep. Do 12 reps. Return to start. Switch sides; repeat. • Works shoulders, upper back, abs, butt, thighs
Slash half your workout time with this no gym yet efficient shape up plan!
Resistance bands can be a convenient fitness trainer when it comes to squeezing sculpting session. Using dumbbells along with a stretchy band or tubing makes muscles work almost 25 percent harder according to a study from The Journal of Strength and Conditioning Research notes. You have to do only one set, not two, of the exercises shown on the bonus cards to firm head-to-toe fast.
Do one set of 8 to 12 reps of each move two to three times a week on nonconsecutive days. You’ll need a resistance band and a pair of 2- to 5-pound dumbbells. If you don’t have resistance bands, any tension will work. Bands with handles are optional.
Try soft, flexible weights for easy gripping. We used SPRI Mini Contour Weights ($12.99 to 34.95). Talk about a handy way to firm!
Power plunge
Stand with feet staggered, left foot in front of right. Place band under front foot and grip a handle and weight in each hand, arms in front of thighs, palms forward. Bend knees and sink into a lunge as you curl weights toward shoulders (as shown). Return to start; do 8 to 12 reps. Switch sides; repeat. • Works arms, abs, butt, legs
Triceps crossover
Lie faceup on band, legs raised, knees bent 90 degrees. Grab right handle with left hand; wrap band across waist; hold at left side. Grip left handle and weight with right hand; extend arm up, palm forward (as shown). Bend right elbow 90 degrees, hand near right ear. Extend arm for one rep; do 8 to 12 reps. Switch sides; repeat. • works arms, abs
Recline row
Lie faceup, band under feet. Crisscross band by gripping left handle and weight with right hand and right handle and weight with left hand. Extend arms toward feet, palms down. Contract abs and lift shoulders off floor. With shoulders lifted, draw arms toward chest, bending elbows (as shown). Extend arms; do 8 to 12 reps. • works shoulders, arms, back, abs
Super squat
Stand on band with feet hip-width apart, handle and weight in each hand, arms down. Raise arms out to sides at shoulder level, bend elbows up 90 degrees (like a goalpost), palms forward. Bend knees and squat slightly as you press arms overhead (as shown). Return to goal post position; do 8 to 12 reps. • works shoulders, butt, legs
Curl whirl
Lie faceup, legs raised, knees bent 90 degrees. Place band under feet; grip a handle and weight in each hand; extend arms up, palms facing back. With lower body still, bring weights toward forehead (as shown). Straighten arms for one rep. Do 8 to 12 reps. • Works shoulders, butt, legs
Sitting tight
Sit with feet hip-width apart and flexed, knees bent. Place band under feet; grip a handle and weight in each hand. Raise arms out to sides at shoulder level, elbows bent 90 degrees, palms forward (as shown). Rotate forearms until parallel to floor, then raise for one rep. Do 8 to 12 reps. • Works shoulders, abs
Recline row
Lie faceup, band under feet. Crisscross band by gripping left handle and weight with right hand and right handle and weight with left hand. Extend arms toward feet, palms down. Contract abs and lift shoulders off floor. With shoulders lifted, draw arms toward chest, bending elbows (as shown). Extend arms; do 8 to 12 reps. • Works shoulders, arms, back, abs
Torso twist
Sit with right leg extended, foot flexed, and left knee bent, foot resting on inner right thigh. Place band under right foot; grab left handle and weight with right hand and right handle and weight with left hand, arms extended, palms in. With right arm still, move torso and left arm to left, bending elbow (as shown). Return to center and repeat. Do 8 to 12 reps. Switch sides; repeat. • works back, abs
Deltoid raise
Kneel, sitting back on lifted heels; contract abs. Place band under ankles. Grip a handle and weight in each hand, arms extended out to sides, elbows bent, palms up. Raise arms as high as you can (as shown). Lower arms; do 8 to 12 reps. • works shoulders, arms, abs
Bent-over cobra
Stand on band with feet hip-width apart, knees soft, handle and weight in each hand, arms in front of thighs, palms facing body. Bend slightly from hips. With abs tight and lower body still, reach arms out away from sides, rotating palms up (as shown). Lower arms; do 8 to 12 reps. • Works shoulders, arms, back
Nothing beats a vacation when you can slim down naturally, thanks to stress-free days and veggie-packed meals.
Reach your favorite destination in health which is your dream size, with the best healthy-eating tricks.
Eat more
Depriving your body with food restriction will definitely backfire. Most people think that by drastically lowering the number of calories will result to faster weight loss. When you don’t consume enough calories, your metabolism slows as well as the rate at which you burn calories. Aim for at least 1,500 calories per day (up to 200 more if you exercise regularly). Concentrate on getting a combination of good carbohydrates such as produce and whole grains, lean protein, such as chicken and fish, and healthy fats, like olive oil or avocado, with each meal.
Go for foods you like
You don’t need to eat unsavory and bland food just to lose weight. It will not yield any good results. There is a chance that you will rebel against this type of diet since you will not enjoy following it. Instead, make your favorite whole grains, fruit and vegetables as the focus of your diet. Forget about healthy foods you’re not crazy about in other dishes. Why not toss spinach into soup or add broccoli into pasta with marinara sauce? It sure does look delicious but also low in calories and packed with vitamins and minerals.
Make meals tastier
To satisfy our need for gastronomic pleasure, our taste buds need to experience all six tastes - sweet, salty, sour, bitter, pungent and astringent - in a meal. Pungent foods or the spicy ones, and an astringent taste (from foods like cabbage) cause a puckering in your mouth. Dieters may overeat after meals because they’ve missed one of these flavors.
Eat for the next few hours
Think about your day’s activities before eating. Think about how active you’re going to be for the next three hours. Your meals should consist primarily of good carbohydrates with a serving of protein and a little bit of healthy fat. Hitting the gym soon? Slightly increase your carbs so you’ll have energy to burn. Protein actually helps you feel full for a little longer than carbohydrates.
Focus on your health
Women who successfully lose weight think of diet and exercise as a means to be healthy rather than ways to be slim. If you want to eat to reduce your heart disease risk, for example, you’ll want to include foods like low-calorie fruit and veggies. A result that you will rave is that you’ll lose weight nearly effortlessly.
Enjoy chocolate
Do not deprive yourself with foods you like to eat. It will likely make you binge on your list of “forbidden” foods. Indulge your sweet tooth, but with limits. You can enjoy eating these foods to about 160 calories a day.
Keep a future-food journal
The traditional food diary where you log what you eat after you bite will give you lesser control than planning meals that you are going to eat ahead of time. In your journal, use one side to schedule meals for two days. On the other, note whenever you eat outside of your planned meals. Once you figure out your trigger points, you can schedule activities, such as walks or exercise, around those times.
Be a food snob
Women throw half a paycheck on a pair of heels, but when it comes to food, we all want a bargain. You’d be better off if you spent a little more. The higher the quality of food you eat, the more satisfied you’d be. Plus, fresh, top-notch foods often have more nutritional value for the buck. Consider it a worthy and healthy indulgence!
Redefine yourself
Picture yourself at a healthier weight. Do you enjoy shopping for new clothes? Would you hit the gym before work every day? Once you have an image of your dream self, choose habits that will help you become that slimmer and healthier person. Eating breakfast will power you through workouts during the day. Give up late night munching to drop a size. These small adjustments can add up and become permanent habits. You are sure to attain the goal of healthier and toner new you.
Relax, and then eat
Have you ever gorged food then suddenly felt so full that you wished you had stopped eating few bites ago? You can avoid overeating by pacing yourself. All it takes is a soothing breathing trick. Inhale deeply through your nose, and then exhale slowly. Repeat several times. This slowdown could help you slim down. Researchers from the University of Rhode Island at Kingston found that people who ate more slowly consumed 70 fewer calories per meal than speed-eaters.
These multitasking moves will create sleek, sexy curves at the same time increase your metabolism.
How can multitasking moves increase your metabolism? It is very simple. Just by building lean muscle, it burns about three times as many calories as fat. With as little as twice-a-week strength sessions can speed up your engine so dramatically that your body will automatically burn up to 150 extra calories every day. It continues to churn like a hot engine even when you’re sitting on the couch.
Prepare a pair of 5- to 8-pound dumbbells, a resistance band or piece of tubing tied into a loop and a stability ball.
The plan is for you to do two sets of 15 reps of each toner twice a week, giving your body a day to recover between strength sessions.
Aim to do 40 minutes of heart-pumping activity three days a week. It’s the ideal length of exercise to deliver a metabolism boost even after you stopped moving. Your body’s calorie-burning furnace will remain fired up for 24 to 48 hours after you swap your sneakers for house sandals. You can burn 150 bonus calories a day.
The proven cardio plan
You can do your favorite form of cardio (bike, swim, jog, you name it), as long as you (a) stick with it for 40 minutes and (b) maintain a high intensity. On a scale of 1 to 10, where 1 is sipping a piña colada and 10 is climbing a coconut tree, aim to work at a level 8 for the bulk of the get-lean routine.
How to do it
Warm up for 2 minutes at level 5. For the next 15 minutes, work your way up to level 8 by varying your resistance or speed every 1 to 2 minutes. Now switch it up: Jump rope for 1 minute (if you don’t have one, just pretend), then do jumping jacks for 30 seconds, then do high knee kicks for 30 seconds. Repeat this sequence three times. Next, it’s back to your original form of cardio for 5 minutes. This time, add resistance every 30 seconds. At the halfway point, subtract resistance every 30 seconds. Now alternate 30-second sprints with 30-second recoveries for 5 minutes. Finally do the sequence three times: jump rope, jumping jacks, high knees. Recover at level 7 for 1 minute. Cool down.
Trimming tap
Stand with feet hip-width apart, a resistance band around ankles. Squat with hands clasped at chest (as shown). With right heel, tap in front, return to center; tap to right, return to center; tap behind, tap right, return to center for one rep. Do 15 reps. Switch sides; repeat. • Works butt, thighs
Super squat
Stand with feet wide, toes turned out 45 degrees, a weight in each hand with arms down. Squat, then bend at hips until back is flat; return to squat. Stand as you curl weights to shoulders (as shown). Keeping weights near shoulders, point elbows toward ceiling, then straighten arms to bring weights directly overhead. Reverse arm sequence to return to start. Do 15 reps. • Works arms, butt, thighs
Waist whittler
Start in a side plank with left wrist under shoulder, right hand behind head, elbow out; stack legs, left foot in front of right. Keeping abs tight, bend left knee toward chest as you draw right elbow toward knee (as shown). Return to start. Do 15 reps. Switch sides; repeat. • Works shoulders, abs, obliques
Get-lean lunge
Stand with a stability ball pressed between your lower back and wall. Hold a weight in right hand, arm extended overhead, left hand on hip. Step forward with left foot and place sole of right foot flat against wall. Lunge until right knee hovers above floor as you bend right elbow, bringing weight toward shoulder (as shown). Return to start. Do 15 reps. Switch sides and repeat. • Works shoulders, arms, butt, thighs
Saturday night slimmer
Stand with right foot about 2 feet in front of left, left heel lifted. Hold a weight in left hand, right hand on hip. Bend knees and lower torso to right thigh, reaching left hand to right foot. Stand as you pivot feet and torso forward, raising weight overhead on a diagonal (as shown). Reverse sequence to return to low lunge. Do 15 reps. Switch sides; repeat.
• Works shoulders, abs, obliques, butt, legs
Crunch and punch
Lie back on a stability ball, feet flat, holding a weight in each hand, elbows bent. Pull abs in and slowly crunch up several inches as you punch right, then left, rotating torso in direction of punch (as shown). Lower to start. Repeat. Do three sets of 15 reps.
• Works arms, shoulders, abs, obliques
Toning twist
Start in a deep squat, holding one weight in both hands outside of right hip (as shown). Stand as you sweep weight across body to left and overhead to right while extending right leg to right side. Reverse sequence to return to start. Complete 15 reps. Switch sides; repeat. • Works arms, abs, obliques, butt, thighs
Wall walker
Lie faceup in front of a wall with a weight in each hand, arms straight up, palms facing in. Place toes on wall, with knees bent and directly above hips, and raise butt off floor. Maintain hip lift as you draw left knee toward chest and open right arm to side (as shown). Return to start and repeat on opposite side for one rep. Do 15 reps. • Works chest, abs, butt, thighs, calves
Learn Brazilian’s secret to sculpt their bragworthy bottoms. Capoeira, a martial arts that tones and reshapes while developing a dream derriere can help achieve that fuller rear.
Here is a sexy routine with classic fitness moves to create an effective and fun workout that puts will prepare you to look hot in shorts.
Equipment:
A 2- to 6-pound medicine ball or dumbbell
Directions:
Perform two or three sets of 12 reps of each move three times a week. The plan counts as strength training so it’s better to rest a day in between workouts to let your muscles rest. Add 30 minutes of your favorite cardio on most days to slim down as you tone up.
Joelhada
(Knee strike)
Start in a deep lunge with left thigh parallel to ground, knee over ankle, right leg back. Bring bent right arm in front of face and left arm out to side, parallel to ground. Drive right knee up as you stand and lean back, reversing arms so bent left arm is in front (as shown). Return to starting position. Do 12 reps. Switch legs; repeat. • Works butt, abs, thighs, hamstrings
Pisão kick
(Big-stomp kick)
Stand with feet hip-width apart, left foot staggered slightly ahead of right, holding medicine ball at chest, elbows bent. Keeping right leg in place, bend left knee and pull it toward chest, foot flexed, as you draw arms to left side (as shown). Lean torso to right as you reach ball to right and extend left leg to side. Bring left knee back to chest. Return to start. Do 12 reps. Switch sides; repeat. • Works butt, shoulders, abs, obliques
Esquiva paralela
(Dodge a kick with feet parallel)
From standing, step right foot back into a lunge, swinging bent right elbow forward and left arm to side (as shown). Step right foot to right into a deep squat, while leaning right side of torso to right thigh, and reverse arm movement. Return to lunge, reversing arms. Do 12 reps. Switch sides; repeat. • Works butt, back, abs, thighs
Balança
(Sway)
Squat with feet wider than hip-width apart, holding medicine ball at chest, elbows bent. Maintain squat as you lean forward and sway upper body left (as shown), then right, while moving ball in a figure eight motion, leading with elbows, for one rep. Do 12 reps. • Works butt, shoulders, arms, back, abs, thighs
Meia lua de frente
(Half-moon kick)
Lie faceup with knees bent, feet flat, hands near face, elbows bent. Lift torso off ground as you extend left leg to side, foot flexed. Sweep left leg to meet right leg, swinging bent right arm forward and straightening left arm out to side (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works butt, abs, legs
Rasteira
(Sweep)
From standing, step right foot back into a lunge, swinging right elbow forward and left elbow back slightly. Keeping left foot planted, step right foot to side into a deep side lunge, right toes and knee rotated out, right hand flat on ground behind right thigh, left arm reaching overhead (as shown). Return to start. Do 12 reps. Switch sides; repeat. • Works butt, abs, inner thighs, hamstrings
Scorpion plank
Start in push-up position. Bend right knee and lift leg to left, pushing through heel with foot flexed; look over left shoulder toward right heel (as shown). Return to start. Do 12 reps. Switch sides; repeat. • Works butt, shoulders, abs
Benção kick
(Blessing kick)
Sit with knees bent, feet flat, left hand on ground behind you, bent right elbow in front of face. Press right foot into ground, lift hips and extend left leg slightly higher than right thigh, foot flexed (as shown). Return to start. Do 12 reps. Switch sides; repeat. • Works butt, triceps, abs, hamstrings
The appearance of toned thighs make you look good in a pair tight of jeans. Let’s workout with Bonnie as she guides us how to firm up and tone our thighs.
Pilates can reduce pain in strained or sore muscles. Learn to reduce muscle pain through Pilates with expert tips from a fitness instructor in this free workout video.
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.
($12.99 to 34.95). Talk about a handy way to firm!
