women

Tired of struggling into your favourite jeans? We’ve got the perfect plan to help you zip up with ease.

Description: The Ultimate Jeans Workout

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.

Description: Booty slimmer

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.

Description: Curtsy curl

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)

Description: Lying wide abdominal lift
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