women

Get The Body You’ve Always Wanted

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The best bits of three workouts merge to help you craft one smoking hot bod

What equals a sexy body to you? We’re willing to bet the words toned, strong and slender rank highly on your wish list. That’s why we’ve teamed up with celebrity trainer Kristin McGee to bring you the ultimate hot-body workout straight from the States.

Thanks to London 2012, a strong, athletic body is the new must-have look, but Kristin’s Strong, Sexy, Svelte formula (a fave of Tina Fey and LeAnn Rimes) has been helping her clients sculpt this kind of bod for years. Her workouts are designed to get you looking and feeling fit and healthy through a clever combination of yoga, Pilates and strength exercises, and the best part? Anyone can cash in on the benefits of this workout.

‘Strong, Sexy, Svelte helps you build lean muscle tone, core strength and flexibility,’ says Kristin. ‘It will also get you psyched about exercise because it stimulates your mind and body.’

How to do it

Perform these moves one after the other, following the reps for each. For best results, repeat the workout three to five times a week. ‘This workout uses muscle confusion to keep your body guessing,’ says Kristin. ‘In just three weeks you’ll see a change in your body and mind. With a healthy diet, you can drop around 51b.’

Cat cow

Areas Trained: Core, Stomach, Sides Of Stomach, Back

CAT COW

Cat cow

Technique

Begin on all fours with your hands under your shoulders and knees under your hips.

Inhale and lift your head and buttocks, let your belly drop toward the floor and arch your back. Look upward as you pull your shoulder blades together.

Exhale, rounding your back toward the ceiling, scooping in your belly and hollowing out your lower abs. Tuck your head and tailbone in as if you were trying to draw them together underneath you.

Continue arching and rounding for 10-12 reps. Continue to breathe deeply as you complete the moves.

Bird dog

Areas Trained: Stomach, Sides Of Stomach, Hips, Back

Areas Trained: Stomach, Sides Of Stomach, Hips, Back

Technique

From all fours, reach your left arm forward at ear level and extend your right leg straight back at hip height. Imagine you are balancing a cup of water on your lower back and another on your upper back between your shoulder blades.

Brace your core and hold this position for 30-60 seconds. Make sure you’re not holding your breath. Carefully return your arm and leg to the floor. Repeat on the opposite side. That’s 1 rep; do 3 to 5 reps.

Areas Trained: Stomach, Sides Of Stomach, Hips, Back

Knee to nose

Areas Trained: Stomach, Back, Hips, Bottom

Areas Trained: Stomach, Back, Hips, Bottom

Areas Trained: Stomach, Back, Hips, Bottom

Technique

With your back rounded, inhale as you use your lower abs to pull your left knee toward your nose then exhale and extend your leg straight back as you lift your head. Do 8-10 reps, then switch legs and repeat.

Bridge

Areas Trained: Stomach, Shoulders, Arms, Rear Thighs, Bottom, Lower Back

Technique

Lie on your back on a mat, place your feet flat on the floor, about hip-width apart, and bend your knees.

Press firmly into your feet and lift your bottom off the floor, imagining you are squeezing a basketball between your inner thighs, and engage your entire lower body.

Interlace your hands under your back and lift your chest toward your chin. Hold this position for about 5 deep breaths.

Release your hands and slowly lower your body toward the mat to the start position. Repeat the exercise for 3 to 5 reps.

Downward dog split

Areas Trained: Arms, Shoulders, Stomach, Back, Bottom

Technique

Start in downward dog, pressing your hands firmly into the floor and lifting your hips up and backward. Your body should look like an upside down V and most of your weight should be pulling back toward your legs.

 Lift your left leg straight up in the air as you keep your chest and shoulders pressing toward the floor. Engage the back of your thigh, squeezing your bottom, and hold for around 5 deep breaths. Lower your left foot to the floor and repeat on your right side. Repeat on each side 2 more times.

Pilates teaser sit

Areas Trained: Core, Sides Of Stomach, Inner Thighs, Pelvic Floor

Areas Trained: Core, Sides Of Stomach, Inner Thighs, Pelvic Floor

Areas Trained: Core, Sides Of Stomach, Inner Thighs, Pelvic Floor

Technique

Sit tall with your knees bent and feet flat on the floor. Without rounding your lower back, lean back slightly and lift your legs up to about a 45-degree angle, keeping a slight bend in your knees.

Reach your arms forward, palms turned towards each other. Pull your belly button toward your spine and lift up and out of your lower back, pressing your shoulders away from your ears, as you hold the pose for 30 to 60 seconds.

Return to the start position and perform a total of 3 to 5 reps.

Warrior II

Areas Trained: Stomach, Sides Of Stomach, Core, Arms, Thighs, Bottom

Areas Trained: Stomach, Sides Of Stomach, Core, Arms, Thighs, Bottom

Areas Trained: Stomach, Sides Of Stomach, Core, Arms, Thighs, Bottom

Technique

Start in downward dog, then step your right foot to your hands as you turn your left heel down to the floor at a 45-degree angle.

Keeping your right knee above your right foot in a lunge and your back leg straight, come to standing. Turn your hips and torso to the left.

Stretch your arms out to the sides and make sure your right knee is directly over your right ankle, not rolling inwards. Look over your right hand and keep your torso centered between both legs.

Hold for 5 to 8 deep, full breaths through your nose. Return to downward dog then repeat on your left side. Repeat on each side 2 more times.

Forearm plank

Areas Trained: Core, Stomach, Sides Of Stomach, Back, Hips, Legs, Bottom, Arms, Shoulders

Areas Trained: Core, Stomach, Sides Of Stomach, Back, Hips, Legs, Bottom, Arms, Shoulders

Areas Trained: Core, Stomach, Sides Of Stomach, Back, Hips, Legs, Bottom, Arms, Shoulders

Technique

Lie on your stomach with your legs straight, your elbows under your shoulders and your forearms resting on the floor.

Tighten your abs, press your hands into the floor and tuck your toes under; lift your hips so your body hovers about 10 to 12 inches above the floor. Your body should form a straight line from your head to your heels. Take care to keep your bottom low.

Tighten an imaginary seatbelt around your waist as you continue to draw ¡n your lower belly; hold the position for 45to 60 seconds. Relax, lowering back down to the floor. Perform a total of 3 to 5 reps.

Tricep dip

Areas Trained: Rear Upper Arms, Shoulders, Chest, Back

Technique

Sit on the floor with your legs together, extended out in front of you. Place your hands out1D inches behind you on the floor, with your fingers pointing forward.

Engage your hamstrings and core, then press firmly into your feet and lift your body up. Inhale and bend your elbows to lower yourself down toward the floor, keeping your body as straight as you can. Don’t let your bottom sag!

Exhale, pressing back up, and repeat. Do 10 to 12 reps of this exercise.

Pilates press-up

Areas Trained: Rear Upper Arms, Shoulders, Chest

Areas Trained: Rear Upper Arms, Shoulders, Chest

Areas Trained: Rear Upper Arms, Shoulders, Chest

Technique

Start in plank with your hands below your shoulders and your legs together; your body should maintain a straight line from your head to your heels.

Squeeze your heels together, turning Your toes out slightly in a V.

Keep your abs tight and your shoulders down, away from your ears. Inhale and lower your body down, pulling your elbows toward your waist. Then exhale as you straighten your elbows and push yourself back up to the starting position. Perform 6 to 8 reps.

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