Tired of
struggling into your favourite jeans? We’ve got the perfect plan to help you
zip up with ease.
If you want
to get firmer thighs, a shapelier bottom and a flat turn, you need to make sure
you’re doing the right moves.
“To see
real changes, you have to challenge the major muscle groups, such as your
bottom, stomach and thighs,” says fitness and lifestyle coaches, Karena Dawn
and Katrina Hodgson from Tone It Up (toneitup.com), who’ve designed this
exclusive workout. “Our plan works by employing a variety of methods to
activate your muscles. They strengthen and shape while increasing your
metabolic burn. Although the workout concentrates mainly on your legs and core,
there are also a few bicep and shoulder moves,” explains the Tone It Up crew.
“These will give you long shapely arms to properly complement an amazing pair
of legs in an amazing pair of jeans.”
How to do it
Do the
following strength workouts three times a week on non-consecutive days. Add one
or two weekly HIIT (high-intensity interval training) workouts from the cardio
box to blast even more calories and you’ll be slipping into those skinny jeans
in less than a month!
The workout
Warm up
Spend five
minutes running or skipping at a pace you can still comfortably talk at, then
starting with your ankles and working up towards your head, move each joint in
as many directions as possible to warm up your muscles.
1.
Booty slimmer
Reps: 12 each leg
Targets: Your glutes, quads, arms and shoulders, all while testing your
co-ordination.
·
Stand with your knees
and elbows soft and your abs engaged while holding a pair of dumbbells. Shift
your weight onto your left leg (a)
·
Slowly, raise your
right leg out to the side while lifting your arms to shoulder height (b)
·
Pause at the top,
squeeze your glutes, and then inhale as you slowly lower your leg and arms.
Do three sets of 12 reps of each move. To see results fast, don’t forget
to add our quick cardio intervals to your routine.
2.
Curtsy curl
Reps: 12 each leg
Targets: Glutes, hamstrings, quads and biceps. This move also
incorporates new leg muscles into the lunge position, giving you toned inner
and outer thighs.
·
Holding a pair of
dumbbells in each hand, begin with your feet together, shoulders back and your
abs tucked in (a)
·
Take a big step back
with your right leg, crossing it behind your left. Bend your knees and lower
your hips until your left thigh is nearly parallel to the floor.
·
Keeping your torso
upright and your hips and shoulders square, curl your arms up, using your bicep
muscles (b), then drive back up to standing by pressing into your front heel.
3.
Lying wide abdominal lift
Reps: 12 each leg
Targets: Glutes, hamstrings, quads and arms. This also tests your
balance.
·
Begin with your left
foot slightly in front of your right, with your shoulder back, abs tucked in
and a dumbbell in each hand (a)
·
Roll the dumbbells down
your legs, knees soft, white maintaining a neutral spine (b)
·
When you feel a stretch
in your hamstrings, stand back up, squeezing your glutes, and raise your elbows
high, as you row the dumbbells up towards your chin (c)
