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
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
Pilates is believed to be a key to have a sleek, sculpted stomach. The secret to maximize the potential benefits of Pilates is to know how to engage your core. You’ll miss out on its tummy shrinking benefits if you don’t know how to execute the exercise properly along with some tips below.
Take a breath
The key to a flat abs thanks to Pilates is to engage the deepest abdominal layer called the transverse abdominis. Breathing into your belly and chest will create slack in your stomach thus the deep muscles are not activated. You should inhale during a Pilates move by sending air into your sides as if you are growing wings.
Back into action
Your abs and back depend on each other to make your tummy tight or not so tight. When you do any Pilates exercises that requires you to lie down on the floor, keep a small space between your lower back and the mat. Don’t arch your back or press into floor during movements. Keep your spine in line so your abs is in the right position to properly engage. This smart move will make you less prone to injury.
Get down
Always engage your pelvic floor. The pelvic floor is the sling of genital muscles found in the area underneath the pelvis. By doing so, it automatically activate the transverse abdominis. The pelvic floor makes up the base of the core so you should tighten it to work your abs from all angles. As you lie on the mat during Pilates class, think of pulling your inner-thigh muscles up behind your belly button. Think of doing a Kegel exercise before each move.
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.
Try the get-fit gadget of celebrities: kettle bells. They’re great for the stellar combo of cardio and strength to firm you up in no time. The handled iron-cast ball is swung, not lifted, for that ultimate speedy fitness routine.
The American Council on Exercise and the University of Wisconsin published a study that proves these kettle bells earn their buzz. The only other activity the researchers could find that burns as many calories per minute is “cross country up hill at a fast pace.”
Give this Kettle bell a try as an exciting new way to incorporate in your fitness regimen.
Purchase your very own kettle bell. Order today by simply clicking the name of the item below.
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.
Work it! Reshaping your butt takes enormous dedication to stick to this full butt work out. Here is the plan:
The first step is to adopt a regular cardio routine, at least three times a week, to melt the fat hiding your glutes. To sculpt your buttocks, you want to focus on moves that keep muscles active and firing but not overstimulated. You build muscle easily. This is where powerful plyometric exercises could make your butt fuller. Try lower-intensity toners that rely on body weight for resistance. You’ll sculpt what you’ve got and create more definition between your legs and rear. Do one set of each of the following four moves, then go over the sequence.
Kick your glutes into motion by loosening hip flexors, which connect your trunk to your thighs. Hip flexors are the opposing muscle group so when they contract, your brain tells your butt it’s all right to relax. Most of us sit all day, causing hip flexors to stay contracted, even after standing up. Glutes stay in lounge mode, even during a workout. Stretch yours by performing two sets of these easy warm-ups. You’ll activate your glutes, priming them for the workout to come.
Hip check
Lie faceup, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a straight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps.
• works butt, abs, hips
Power point
Start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps.
• butt, back, abs, hips
Hot cross buns
Stand with feet hip-width apart and arms raised to shoulder height. Swing right leg over and in front of left, toes facing forward. Lunge, twisting upper body to right (as shown). Twist back to center; return to standing. Repeat on opposite side for one rep. Do 15 reps.
• works butt, abs, legs
Back it up
Stand with feet shoulder-width apart, arms down, an 8- to 12-lb weight in each hand, to start. Step back with left leg into lunge, lowering until shin of left leg is nearly parallel to floor, keeping right knee over right foot (as shown). Push off with left leg to return to start. Switch sides and repeat for one rep. Do eight reps.
• works butt, abs, legs
Scissors sister
Lie faceup, feet on ball, right leg crossed over left at ankle, to start. Squeeze glutes and contract abs to lift hips, forming a line from shoulders to feet. (Too easy? Keep one leg on ball, the other extended in the air, as shown.) Lower hips to return to start. Cross left leg over right and repeat for one rep. Do eight reps.
• works butt, back, abs
Hop hooray
Stand in front of a step no higher than knee height. Squat, bending arms. Swing arms behind you, then forward, to help propel yourself up and onto step, landing softly (as shown) in squat position. Step down. Do eight reps.
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
