Single leg dead lift
How to do it: Grab a pair of dumbbells and stand
on your left foot. Lift your right foot behind you
and bend your knee so your right lower leg is
parallel to the floor.
Bend forward at your hips, and slowly lower
your body as far as you can. Pause, then push
your body back to the starting position. As you
come up, think about using your glutes to push
your hips forward instead of lifting from your
back. Keep core engaged and chest up during the entire movement.
Side Plank
Lie on your left side with your knees
straight. Prop your upper body up on your
left elbow and forearm. Raise your hips
until your body forms a straight line from
your ankles to your shoulders. Hold this
position for 30 seconds. Turn around so
that you’re lying on your right side and
repeat.
Push Up
Get down on all fours and place your hands on
the floor so that they’re slightly wider than
and in line with your shoulders, feet close
together. Lower your body until your chest
nearly touches the floor and then push
yourself back to the starting position. Make
sure to keep your hips lifted and your core
braced the entire time.
Second Position Piles
Stand with feet wider than shoulder-width
apart, toes turned out slightly. Lower your
body down by bending your knees until your
thighs are parallel with the floor. Bring arms
overhead and shoulders down and back. Pause,
then slowly push yourself back up to the
starting position.
Cardio Intervals
Choose any piece of cardio equipment
(elliptical, jump rope, treadmill, bike, etc)
and repeat the following pattern 10 times
total: 3 minutes at 50 percent of your maximum
effort 20 seconds at 75 percent of your maximum effort 10 seconds at your absolute maximum effort
Workout Routines
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