Get A Toned Body With These Four Routines

Your body, only… Firmer!
What’s your shape-up wish? Celeb trainer Teddy Bass is here to grant it. Target your trouble spots with one of his exclusive workouts on these pages.

What to Do: Choose the routine for your goal and do it, plus 30 minutes of cardio (swimming, joggin, whatever), three times a week.

1/ Flat Belly

1. Side Plank. Lie on your left side with feet and hips stacked and prop yourself up on left forearm, right arm straight down at side. Then slowly raise hips off floor as high as you can, contracting left side of abs, as shown; pause. Slowly lower to starting position and repeat. Do 12 times, then switch sides and repeat. That’s one set; do two sets.

2. Twisted Sit-up. Lie on your back with legs straight out on the floor, left hand behind head, right arm on floor straight out at shoulder height. Then lift left shoulder off floor and bring right knee in, as shown, twisting left elbow to right knee as you bring upper body all the way into a sit-up; lower. Do 10 to 12 times, then switch sides and repeat. That’s one set; do two sets.

3. Bent-Knee Corkscrew. Lie on your back, legs up, with knees bent 90 degrees; rest arms on floor by sides. Pull belly button in an up and slowly rotate your knees counterclockwise like you’re tracking a circle on the ceiling, as shown (the bigger the circle, the more challenging the move). Do five times, then reverse directions and repeat. That’s one set; do two sets.

2/Sexy Arms

1. Chair Dip. With your back to a chair, place hands on seat edge and walk feet out, keeping butt just a few inches from the chair, as shown. Slowly bend elbows and lower butt straight down toward floor until elbows are bent about 90 degrees. Press back up. Do two sets of 15 to 20 reps.

2. Kickback Combo. Holding a five-pound weight in each hand, lean forward, keeping back flat, and bend elbows 90 degrees; slowly extend weights straight behind you, as shown; pause, return to start. Do 20 reps, then stand up straight, lower arms by sides and, keeping upper arms tight by sides, curl weights to shoulders. Do 20 reps; then repeat the entire combo again.

3. Lateral Raise. Stand with feet hip-width apart, a weight in each hand, arm by sides, palms facing thighs. Lift arms to shoulder height in a T; pause. Twist weights so palms face front, as shown; bring together in front of body, then lower arms back down. Do 10 reps; then switch up: Start with arms by sides, palms facing out. Lift arms forward to shoulder height, twist so palms face floor, take weights to T, then lower. Do 10 reps. That is one set; do two sets.

3/ Toned Butt

1. Triple Threat: Side Lunge, Front Lunge, Jump. Stand with feet hip-width apart, hands on hips. Take a big step to side with right foot and lunge, sitting butt back and down, right knee bent 90 degrees, left leg straight. Then push up off right foot, step right leg behind you and lower into a lunge, bending both knees 90 degrees, as shown. Step back into starting position and jump as high as you can. Do sequence eight times; then switch sides and repeat. That’s one set; do two sets.

2. Dead Lift. Stand with feet hip-width apart, arms straight down in front of you, palms facing thighs. Bend at the waist and, keeping back flat, reach arms toward the floor as you simultaneously lift leg behind you; pause, then return to start. Do 12 reps; switch sides and repeat.

3. Single-Leg Bridge. Lie on your back, knees bent, feet about six inches from your butt. Lift right leg straight up (not arching the back) and slowly press hips on floor as high as you can, as shown; pause, then lower hips (but not your leg). Do 10 reps; switch sides and repeat. Do two sets.

4/ Lean Thighs

1. Side Kick With Inner-Thigh Circles. Lie on right side, propped up on right forearm with left hand on floor for support, with knees bent 90 degrees. Lift leg a few inches, then straighten left leg and kick left foot forward; return to start. Do 20 reps, then cross left leg in front of your body and straighten right leg. Lift right several inches, as shown, and make 10 small clockwise circles; pause, then do 10 circles in the other direction. Switch sides and repeat from the top. That’s one set; do two sets.

2. Plié Squat. Stand with feet about three feet apart, toes turned out, arms straight out to sides at shoulder height in a T, palms facing forward. Slowly lower into a squat until knees are bent 90 degrees, as shown (keep knees over toes); pause. Pulse down about an inch more; then rise back to the starting position. Do 20 reps. Do two sets.

3. Wall Sit. Stand with back flat against a wall and feet hip-width apart, a couple of feet out from the wall. Bend knees and slowly slide your back down the wall until knees are bent about 90 degrees, like you are sitting in a chair; hold for 45 to 60 seconds. Do two times.

Courtesy of Glamour Magazine

You can leave a response, or trackback from your own site.

Leave a Reply