The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (18 page)

A

• Grab 5- to 8-pound dumbbells and hold them in front of your thighs, palms facing backward, feet hip-width apart, knees slightly bent.

B

• Bend at your hips to lower your torso until it’s almost parallel to the floor. Allow the dumbbells to hang.

• Return to standing, keeping the weights close to your body (as if you’re shaving your legs with the dumbbells). That’s 1 rep.

REPS:
Do 8 to 10.

I-NEED-SOME-LIFT-IN-MY-LEVIS WORKOUT

Are your apple cheeks a bit absent? Whether you have a naturally flat fanny or your seat is sagging from too much office chair sitting, you can round out your rear view with exercises that call all your butt muscles into action, from the beefy gluteus maximus to the often overlooked gluteus medius and minimus.

START HERE:

Do these moves one after another with no rest in between. Then repeat the circuit for a total of two rounds.

1 and ¼ Barbell Squat

A

• Place a barbell across your upper back and stand with your feet hip-width apart, palms facing forward.

B

• Lower your hips by bending at the knees until your thighs are parallel to the floor.

• Push back up a quarter of the way.

• Pause before going back down to parallel. Pause again, then return to start. That’s 1 rep.

REPS:
Do 12 to 15.

Front Lunge Push Off

A

• Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides.

• Leading first with your left foot, lunge forward and lower your hips until both knees form 90-degree angles.

B

• With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor.

• Balance on your right leg for 1 second, then return to the starting position.

REPS:
Do 12 to 15 with each leg forward and lifted.

TIP:
Contract your glutes and look straight ahead to maintain your balance.

Sumo Squat and Leg Raise

A

• Grab a 15- to 20-pound fitness bar with an overhand grip, your hands wider than shoulder-width apart.

• Stand 2 feet to the right of a 12-inch-high step or bench.

• Position the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor.

B

• Stand up, straightening your left leg as you lift your right leg straight out to the side.

• Balance on your left leg for 1 second, then return to the starting position.

REPS:
Do 12 to 15, then repeat on the other side.

Hip Bridge and Heel Drag

A

• Lie on your back with your lower legs on a stability ball, arms at your sides with your palms down.

• Raise your hips until they’re aligned with your feet and shoulders.

B

• Raise your right leg until the bottom of your foot is facing the ceiling.

C

• Press your left heel into the ball and roll it toward your butt.

• Roll the ball back out and repeat.

REPS:
Keeping your hips lifted, repeat the rolling motion 12 to 15 times. Repeat with the other leg.

Alternate-Leg Deadlift

A

• Hold a 5- to 15-pound dumbbell in each hand and stand with your right foot in front of your left.

B

• Lean forward from your hips and raise your left leg behind you until your body is almost parallel to the floor and the weights are in line with your shoulders.

• Return to the starting position. That’s 1 rep.

REPS:
Do 12, then repeat with the opposite leg lifted.

Dumbbell Stepup Press Back

A

• Grab a pair of 5- to 10-pound dumbbells, stand in front of a bench or step, and place your right foot firmly on the step.

B

• Press down with your right heel and push your body up until your right leg is straight.

• Slowly lower back to the starting position. That’s 1 rep.

REPS:
Do 10 to 12 reps with the right leg, then repeat with the left.

Glute Bridge March

A

• Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms down, at shoulder level.

• Raise your hips so your body forms a straight line from your shoulders to your knees.

B

• Brace your abs and lift your right knee toward your chest.

• Hold for 2 counts, then lower your right foot. Repeat with the other leg. That’s 1 rep.

REPS:
Do 5 to 10.

SO LONG, SADDLEBAGS WORKOUT

If your butt looks a bit like a bleeding heart, spilling out too much on the sides, your outer thighs need some special attention. The following routine is specially designed to tighten, tone, and shrink those stubborn saddlebags for a sleek and sexy silhouette.

START HERE:

Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times.

Rotation Lunge