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
Exercise can make you look younger than your real age. Try this customized “look-younger” work out just for you!
Not only will this workout give you a sleek physique, it can actually help you look forever young. Researchers studied the lifestyle habits and DNA of 2,400 twins. They found that regular exercisers had longer telomeres. Telomeres are the tags at the end of our chromosomes that shorten with age. Couch potatoes are sure to have shorter telomeres. You don’t need to workout for several hours to achieve that result. As few as 30 minutes of activity daily will result in telomeres that scraps out 10 years off your age
Prepare for a set of 3 to 10 pound weights. Complete two sets of each move two times a week on nonconsecutive days. Boost the younger-looking you result by adding 30 to 60 minutes of brisk cardio on most days.
Hurry! Try the workout below that will make you look slimmer on the outside but younger on the inside.
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
Terrific 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
Lie faceup with knees bent, feet flat, and a weight in each hand, elbows bent. Lift hips as high as possible; raise left leg off group in line with hips as you extend weights in line with shoulders (as shown). Keeping hips raised, lower left foot and arms. Switch legs for one rep. Do 12 reps. • 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
Any kind of physical activity greatly benefits women. Your goal could either be to improve your looks or your general health. Thigh workout can help you reach your fitness goals.
The human body is designed to walk and move. Unfortunately, the advent of modern technology and convenience allows more sitting than walking. The lack of physical exercise leads to health problems thus negatively affecting your appearance. Before it dramatically changes your health, why not incorporate thigh toning exercises as part of your daily activities.
What you can do
Walking or jogging on a regular basis is a good start. Take “long cuts” when walking around the city. Aim to do activities that encourage you to walk more. It can be as simple as parking further away from your building and taking stairs instead of the elevator.
How often
You can spare a short time to do thigh toning workout in as little as three times a week. If your thighs are a major problem area for you then thrice a week is highly recommended. See written description of a thigh toning exercise.
Hip Abduction Thigh exercise
Lie on your side (preferably on an exercise mat), with your head resting on the top of your arm, which should be flat on the floor. Assuming you are lying on your right side, your right leg should be straight and flat on the floor. Bring your left leg up/forward and place your ankle on the floor in front of your right leg. Once you have that position, hold your left ankle or shin with your left hand and slowly raise your right leg off of the floor.
The bottom line is that specific thigh toning and thigh slimming exercises can be extremely effective, but you need to follow a well rounded routine composed of several critical exercises. The right combination and sequence of lower body exercises can transform your butt, hip and thigh trouble spots into a beautiful work of art.
Try out other cool thigh and leg workouts by simply watching the video below.
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
