Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
• Straighten your right leg as you bring your left knee in front and up until your left 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, then repeat on the other side.
Single-Leg Plank
A
• Assume a plank position by propping yourself up on your forearms with your elbows directly below your shoulders and your toes flexed underneath you. Place your feet as wide as your shoulders.
B
• Your body should form a straight line. Brace your abs and lift your right leg up about 10 inches.
• Balance your bodyweight on your forearms and the stabilizing leg. Hold for 5 to 10 seconds. Switch legs and repeat on the other side.
• For a greater challenge, lift the arm opposite your raised leg straight out in front of you.
REPS:
Do
10 to 12 on each side.
Side-to-Side Leg Swing
A
• Stand and grab a sturdy object such as a chair in front of you with both hands.
• Swing your right leg out to the right as high as you can.
B
• Then swing it back down and across the front of your left leg. That’s 1 rep.
REPS:
Do 12 to 20, then switch legs and repeat.
Modified Glute-Ham Raise
A
• Wrap a towel around the middle of a loaded barbell and place a mat under it. (Make sure the barbell is heavy enough to hold your legs down.)
• Kneel with your back to the bar and your ankles anchored beneath it under the towel.
B
• Slowly lower your torso toward the floor.
• Engage your glutes and hamstrings and keep your back straight as you slowly fall forward.
C
• Use your arms to catch yourself when your legs give out.
• Return to the starting position by pushing up forcefully with your arms.
REPS:
Do 10 to 12.
FIT INTO YOUR SKINNY JEANS WORKOUT
Buried in the back of your wardrobe is an old friend from whom you were once inseparable: the jeans you splurged on when you were at your skinniest. Now they’re just languishing in your closet because it’s too much effort to stuff yourself inside them. We’ve got a plan to fix that. This high-energy routine blasts calories while firming your lower-body muscles from every direction.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two times.
Squat-to-Lunge Leg Curl
A
• Stand with your feet shoulder-width apart, arms at your sides, and lower your butt until your thighs are parallel to the floor.
• Push back up to the starting position.
B
• Next, take a giant step forward with your left foot and lower your body until your left thigh is parallel to the floor.
C
• Push up with your left leg while curling your right heel toward your glutes.
• That’s 1 rep. Repeat, stepping forward with your right foot.
REPS:
Do 20.
TIP:
For a challenge, add 3- to 8-pound dumbbells.
Dumbbell Sumo Squat
A
• Grab a heavy dumbbell and hold an end with each hand at arm’s length in front of your waist.
• Set your feet about twice your shoulder-width apart, your toes turned out slightly.
B
• Lower your body as far as you can by pushing your hips back and bending your knees.
• Pause, then push yourself back to the starting position.
REPS:
Do 10 to 12.
Stability Lunge
A
• Stand with your feet shoulder-width apart and your arms at your sides.
• Lift your right knee until your thigh is parallel to the floor as you raise your arms overhead, palms touching.
B
• Hold for 5 seconds, then slowly drop your right foot into a front lunge.
• Bring your left leg forward and return to standing. That’s 1 rep.
REPS:
Do 10 to 12 on each leg, alternating sides.
Dumbbell Bent-Knee Deadlift
A
• Set a pair of 10-to 15-pound dumbbells on the floor in front of you.
• Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded.
B
• Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up.
• Slowly lower the dumbbells to the floor. That’s 1 rep.
REPS:
Do 10 to 12.
TIP:
As you raise and lower the weights, keep the dumbbells as close to your body as possible.
Single-Leg, Single-Arm Reach