This exclusive Shape Magazine workout will tone your legs and lift your butt in record time with this powerful fusion of yoga, strength, and Pilates moves. It's super effective and simple to do. Think of it as the Greatest Hits of firmer sleeker, sexier moves - all designed by San Francisco trainer Laura Sachs to work wonders on your legs by skirt season.
Do 1 set of each exercise here in order (resting no more than 30 seconds in between set, if necessary). Finish by stretching all your lower-body muscles if needed.
You will need a resistance band or tube for one or more of the exercises.
|
Do 1 set of 12 alternating lunges (change legs each time instead of doing all reps with one leg first, then switching), followed by 10-15 clockwise and counterclockwise standing hip circles (as if you...Do 1 set of 12 alternating lunges (change legs each time instead of doing all reps with one leg first, then switching), followed by 10-15 clockwise and counterclockwise standing hip circles (as if you were using a hula hoop), keeping knees slightly bent and abs pulled in. (less)
Routine:
Not available
|
|
|
1. Stand with feet hip-width apart, arms at side and palms in.
2. Inhale and raise arms in front of you to shoulder height, palms down, as you exhale bend knees and sit back into an invisible chair, ...1. Stand with feet hip-width apart, arms at side and palms in.
2. Inhale and raise arms in front of you to shoulder height, palms down, as you exhale bend knees and sit back into an invisible chair, body weight toward heels.
3. Inhale and shift weight forward as you raise heels off floor and bring arms overhead on either side of ears, palms facing in.
4. Exhale and lower heels to floor, bring arms forward and down to sides and straighten legs to return to start position.
Repeat 8-10 times.
Need more of a challenge? Perform holding a 2-4 pound medicine ball with both hands.
Works quadriceps, hamstrings, buttocks and calves
(less)
Routine:
Not available
|
|
|
1. Holding an end of a resistance band or tube in each hand, lie faceup with knees tucked to chest and place center of band around feet.
2. Extend legs up, feet flexed, and rotate thighs, knees an...1. Holding an end of a resistance band or tube in each hand, lie faceup with knees tucked to chest and place center of band around feet.
2. Extend legs up, feet flexed, and rotate thighs, knees and toes out from hips; heels stay together.
3. with elbows on floor, wrists straight and abs pulled in , inhale and draw knees toward chest and out to sides, keeping knees wide and heels together.
4. Without letting back arch, exhale and return to starting position, extending legs out 45 degrees from floor, heels together.
Repeat 10-12 times
Need more of a challenge? Wrap band around hands to increase the tension.
Works upper hips, inner thighs, buttocks, quadriceps and hamstrings (less)
Routine:
Not available
|
|
|
1. Stand at the back of mat with feet hip-width apart, hands on hips.
2. Lunge forward with right foot and lower until right thigh is parallel to floor, right knee aligned over ankle, left knee be...1. Stand at the back of mat with feet hip-width apart, hands on hips.
2. Lunge forward with right foot and lower until right thigh is parallel to floor, right knee aligned over ankle, left knee bent and approaching floor.
3. Shift tweight to right leg as you rise up and lift your left foot slightly off floor.
4. Balancing on right leg, draw left knee in front of you to hip height.
5. Extend left leg ehind you, place foot on floor and lower into lunge again.
Repeat 10-12 times, then switch legs to complete set.
Need more of a challenge? erform holding a 5-8 pound dumbbell in each hand, next to your shoulders palms facing in.
Works quadriceps, hamstrings, buttocks and calves.
(less)
Routine:
Not available
|
|
|
1. Lie faceup, knees bent, feet flat and hip-distance apart, arms at sides, palms down.
2. Exhale, pull navel in and lift hips off mat, bringing shoulder, hips and knees in line.
3. Shift weigh...1. Lie faceup, knees bent, feet flat and hip-distance apart, arms at sides, palms down.
2. Exhale, pull navel in and lift hips off mat, bringing shoulder, hips and knees in line.
3. Shift weight to left leg, keeping hips high, and lift right leg straight up, foot flexed.
4. Keeping leg raised, lower hips a few inches toward floor, then press up again.
Repeat 8-10 times, then lower hips almost to floor and switch legs to complete set.
Need more of a challenge? Place foot on a yoga block or even a pillow instead of the floor.
Works buttocks, hamstrings and core muscles.
(less)
Routine:
Not available
|
