women

Lower body workout

Shoulder Bridge

Description: Shoulder Bridge

Lift and lower right leg three more times before lowering hips. Repeat on opposite side to complete one rep

Lie face-up, knees bent, feet flat, arms at sides. Draw abs up and in, then lift hips until torso forms a straight line from shoulders to knees. Then lift right leg straight up, toes pointed [A]. Stay lifted and exhale , lowering leg to align with torso [B]. Lift and lower right leg three more times before lowering hips. Repeat on opposite side to complete one rep. To progress: add one rep per week.

Sick kick

Description: Sick kick

Repeat for five reps, then, hovering left leg, make five small, clockwise, then counterclockwise, circles [not shown].

Lie on right side with legs extended in front of you at a 45 degree angle to torso, right elbow on mat and both hands behind head. Draw abs up and in, inhale, lift left leg slightly and extend it forward, foot flexed, pulsing twice [A]. Exhale, and extend left leg behind you, engaging buttocks, toes pointed, to complete one rep [B]. Repeat for five reps, then, hovering left leg, make five small, clockwise, then counterclockwise, circles [not shown]. Repeat sequence on opposite side. To progress: add one rep to both the side kick and leg circles on each leg per week.

Wall chair

Description: Wall chair

Hold position for three counts then slide back up wall. Repeat for three more reps

Stand with back against a wall, then walk feet forward about one metre, hip-width apart, arms at sides. Draw abs in and up [A]. Exhale and lift arms to chest height as you slide down the wall until thighs are parallel to floor, knees over ankles [B]. Hold position for three counts then slide back up wall. Repeat for three more reps. To progress: add two to three more counts per week.

Lower-body Pilates

Your problem zone

Bottom-heavy lower body, thick thighs YOUR GOAL To get slimmer thighs, a firmer butt, sleeker hips

The 10-20-30 promise, your lower body is working against constant resistance as you perform these exercises which boost strength and endurance in your hamstrings, quadriceps, buttocks, upper hips and inner thighs. "By about session 20, you'll notice your rear is higher," Ungaro says. "By the end, your legs will look longer and your silhouette from waist down will be shapelier."

Cardio Run or walk on a steep incline (uphill if outside, or on at least a 4 percent incline on a treadmill or elliptical trainer) or work at a high resistance on a stair climber. You can also try activities such as inline skating or cross-country skiing to slim your inner thighs and upper hips.

Upper body workout

Triceps overhead press

Description: Triceps overhead press

Inhale, bending elbows, and repeat six times total. To progress: add one rep per week.

Sit cross-legged on mat, knees lowered toward floor. Holding a 1-2 kilo dumbbell in each hand, palms facing in, reach arms overhead, upper arms close to ears. Draw abs up and in, then bend elbows, lowering dumbbells behind head. [A]. Inhale to prepare, then exhale as you straighten elbows [B]. Inhale, bending elbows, and repeat six times total. To progress: add one rep per week.

Boxing

Description: Boxing

Inhale, bend arms and exhale as you switch, completing one rep. Continue to alternate arms for six reps

Stand with feet hip-width apart holding a 1 kilo dumbbell in each hand. Bend knees and hinge forward until torso is parallel to floor. Bend elbows, bringing dumbbells up toward armpits [A]. Exhale and extend right arm forward, palm down, and left arm back, palm up [B]. Inhale, bend arms and exhale as you switch, completing one rep. Continue to alternate arms for six reps. When you finish, round spine and hang head and arms toward floor to stretch your back. To progress: add one rep per week.

Plates push-up

Description: Plates push-up

Exhale and straighten arms and repeat push-up for three more reps to complete one set.

Stand at the back of mat, feet together. Bring chin to chest then roll down, knees slightly bent, bringing hands to floor [A]. Walk hands forward until body forms a straight line from head to ankles, wrists in line with shoulders. Lower knees to mat if necessary, then inhale for three counts as you lower torso toward mat, elbows close to sides and abs contracted [B]. Exhale and straighten arms and repeat push-up for three more reps to complete one set. Walk hands back and roll up to a standing position and repeat twice more for three sets total. To progress: add one set per week.

Upper-body Pilates

Your problem zone

Weak shoulders, back and arms; overall lack of muscle tone and definition in upper body

Your goal to get a strong, sculpted look above the waist

The 10-20-30 Promise by extending and reaching in these exercises, you strengthen your arms and sculpt your shoulders and back. These moves challenge your triceps, chest, shoulders and back muscles. "By about the 10th to 15th session, you'll see more definition in your shoulders and arms," Ungaro says.

"By session 20, the chest opens and the physique becomes more balanced."

Cardio Choose cardio machines that work the arms, such as a dual-action elliptical trainer, climber or rowing machine. Swimming, boxing and martial arts are also ideal exercises.

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