Say goodbye to belly bulge, batwings, and back-of-thigh blubber!
Sculpt the Body You Want
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You hit the gym regularly, watch what you eat, and try to keep stress under control, yet that little bit of cellulite on the backs of your thighs just won't disappear. Am I close? Or maybe you're one of the many women who avoids tank tops, thanks to those dreaded batwings, or who wouldn't dare bare her belly in a bikini? We all have those spots on our bodies we’d like to change, stat. And while you know spot reduction is a myth, you can eventually trim and tone certain "trouble zones" by burning fat all over. The best way to do it? Workouts that combine targeted strength moves and cardio intervals like this one. Start today and in a few weeks you'll be rocking skinny jeans and sleeveless dresses with confidence!
How it works: Perform 1 set of each exercise back to back, without resting between moves. Do the entire circuit 3 times.
You'll need: A pair of light dumbbells (3 lbs) and a Swiss ball.
Bent Over T-Raise
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Reps: 15 to 20
Grab a pair of dumbbells and stand tall with your feet hip-width apart. Hinge forward at your hips and lower your body until your chest is parallel to the floor. Keep your glutes and core engaged the entire time.
Keeping a slight bend in your elbows, raise your arms out to the sides (your body should form a "T"). Lower the weights back to center and repeat movement. Do 15-20 reps.
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Reps: 30 per side
Hold one light dumbbell in your right hand. Step your left foot forward into a lunge, right heel on the ground, chest up.
Keeping your arm straight, raise the weight up to shoulder height. Lift and lower the weight one-half inch. Make sure to keep your shoulders and hips square to the front. Do 30 reps on each side.
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Come into a pushup position with your hands directly below your shoulders, feet hip-width apart.
Keep your elbows in close to your sides as you lower your body down toward the floor. Pause and then press all the way back up to straight arms. Do 10 reps or as many as you can before your form collapses.
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Stand tall on your right leg with your left foot lifted off the floor. Shift your hips back and bend your right knee, keeping your toes pointed forward. Keep your chest up as you drive off the ball of your right foot into the floor and jump out and over to the left side as far as you can.
Land softly on your other leg with knee bent and toes pointed forward. Repeat, this time jumping to the right side. Continue at a quick pace for 45 seconds.
Swiss Ball Hamstring Curls
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Lie faceup with your feet firmly planted on the ball. Lift your hips up, keeping hands pressed into the mat. Keep your hips stable and lifted as you extend your legs out to straight and then use your feet to roll the ball back toward your body. Keep your glutes engaged the entire time to take the pressure off your lower back. Do 15 reps.
Swiss Ball Single-Leg Bridges
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Reps: 10 per side
Lie faceup with feet firmly planted on the ball, knees bent. Lift your hips off the ground, keeping hands pressed into the mat. Maintain the position of your hips and knees as you lift your left leg. With control, place foot back on the ball. Repeat on the other leg. Continue alternating until you've done 10 reps on each leg.
Reverse Leg Lifts
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Reps: 30 per side
Stand on your right leg, knee slightly bent. Hinge forward from the hips until your left leg and upper body are parallel to the ground. You should feel a slight stretch in your right hamstring. From here, slowly lift and lower your left leg 1 inch. Keep your core engaged and a slight bend in right leg the entire time. Do 30 reps on each side.
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Swing the rope quickly, using your wrists and not your arms. Keep your chest lifted and your shoulders down and back. Do as many jumps as possible in 45 seconds.