Six moves that rationalize your hips, waist, and thighs,
plus superfast cardio fat-blasters and the best way to diminish a bottom-heavy
body.
“The key is to ponder as much on the back of your body which exercisers often ignore as the front,” says Pasternak, author of
5-Factor Fitness (Putman, 2004). That resources target the rear shoulders,
upper back, hamstrings, glutes, and obliques, as well as the trunk, quads, and
abs.
You’ll need light, medium, and heavy dumbbells (ranging from
5 to 15 pounds) and a bench. Do the moves three days a week, plus three to five
bouts of short but powerful cardio, and you’ll be flaunting a firmer figure in
six weeks!
1. Standing Oblique Flexion
Targets: Obliques, Abs
Stand with knee slightly bent, feet shoulder-width apart,
holding medium or heavy dumbbells in each hand with weights at sides, elbows somewhat
bent, palms in and abs tight.
Slowly slide dumbbell down outside of exact thigh as far as
you can, meandering torso to right while maintenance hips square.
Hold for 2 seconds, then slowly draw heaviness back up thigh
to start.
Repeat all reps to right; switch sides.
2. Bench Step-Up
Targets: Thighs, Hips, Glutes, Shoulders
Hold a light- or medium-weight dumbbell in each hand
standing next to the worktable sideways.
Step up with precise foot onto the middle of the bench; hold
for 3 counts with left leg lifted to side.
Step down with left foot and tap downstairs with the right.
straight away step back up to the bench with right foot.
Do all reps on this leg, rest for 30 seconds, then control
sides.
3. Reverse Incline Row to Rear Fly
Targets: Rear Shoulders, Upper Back
Part A
Straddle a bench disposed to 45 degrees, pressing chest into
top of bench, knees slightly bent.
Hold light or medium dumbbells in each hand, elbows to some
extent bent with palms in.
Bend elbows and pull weights toward body, observance arms
close to sides.
Lower and repeat.
Part B
From opening position, slowly lift weights out to sides to
chest level, keeping elbows slightly bent.
Lower and repeat.
Do 1 set of rows follow by one set of flyes; rest and
repeat.
4. Cross-Twist on Bench
Targets: Obliques, Abs, Lower Back
Sit on a flat bench with knee bent and feet flat on the
floor or on the seat of the bench.
Lean back slightly, appealing your abdominals.
knock right fist across outside of left thigh, caricature
upper body to the left.
Hold for 3 counts.
Repeat, punch left fist to outside of right thigh.
Continue, alternating punching to each side; keep your higher
body lifted and your abdominals engaged all the way through the exercise.
5. Bench Wide-Grip Push-Up
Targets: Shoulders, Chest, Back, Arms, Abs
Stand facing a flat worktable (push bench against a wall for
support, if necessary).
Come into a full push-up position with palms positioned just
wider than shoulder-distance apart on the bench, abs tight.
Bend elbows 90 degrees, lowering chest in the direction of
bench.
Hold for 2 counts, then push back to start and repeat.
For an added challenge, exchange lifting one leg for each
set (not shown).
6. Bent-Knee Deadlift
Targets: Hamstrings, Glutes, Lower Back, Hips
Stand with feet shoulder-distance apart, holding
medium-weight dumbbells in each hand, arms at sides with palms in.
observance head up, shoulders back, abs tight and knees slightly
bent, hinge forward from the hips to slide your butt back.
As you bend forward, slide weights losing the legs, gazing
slightly ahead of you.
Keeping body weight over heels, slowly return to initial
position; repeat.
20-Minute Calorie Busters
No time for a long workout? Keep the intensity high and you
can still burn significant calories in a moderately short period. “After
warming up, you be supposed to be breathing fairly hard for most of the
workout,” says Harley Pasternak. If you were to speak, you’d talk mostly in
phrases, not full sentence. Below, a few ways to blast upwards of 200 calories
in 20 minutes.
The Right Plan for Your Fitness Level
Q&A: “I’m heavier on underneath and narrower on top.
What workout will help me look more balanced?”
In addition to the workout here, focus on shaping your
shoulders and upper back with strength moves like the lat pulldown, front and
lateral shoulder raises and dumbbell rows, says celebrity trainer Harley
Pasternak. Also try doing waist-cinching ab moves, such as trunk twists and “U”
crunches, as well as 20 to 30 minutes of cardio three to five times a week to
burn excess fat.
The Right Plan for Your Fitness Level
Whether you’re new to put into effect or a seasoned pro,
follow the strategy to take full advantage of results.
Beginners
Weeks 1-3
Strength: 2 sets of 15 reps per put into effect
Cardio: Three 20-minute session per week
Weeks 4-6
Strength: 3 sets of 15 to 20 reps per do exercises
Cardio: Four 20-minute sessions
Intermediate/Advanced
Weeks 1-3
Strength: 3 sets of 15 to 20 reps per exercise
Cardio: Four 20-minute session per week
Weeks 4-6
Strength: 4 sets of 15 to 20 reps per do exercises
Cardio: Five 20-minute sessions
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