Like many women on the go, your schedule may not allow for tedious, time-consuming workouts. To keep a sexy streamlined shape while making the most of your time, ditch exercises that isolate muscles and opt for movements that challenge several muscles at once.
The first two exercises, recommended by the sports-training experts at Twist Conditioning Inc., will shape your legs, slim your waist, sculpt your shoulders and beautify your back and bottom. Try exercises 3 and 4, from STOTT PILATESTM, for deep abdominal firming and posture-enhancing effects. Enjoy and excel!
*Always consult with your doctor before trying a new fitness program.
*Always perform a proper warm up and cool down.
Exercise 1: The Backwards Woodchop
Click here for photos.
You'll need exercise tubing (preferably with handles) for this exercise.
• To the right of your body, secure one end of the tubing to something stable, at knee-level. Or ask a partner to hold it.
• Start in a squat position, with your feet together. (Bent knees should never pass in front of your toes.) Grasp the loose end of the band with your left hand so that your torso is twisted to the right.
• Transfer your weight from the right leg to the left leg as you stand up.
• Keep your arm straight and pull it across your body as you twist your torso to the left.
• End with your outstretched arm at shoulder-height -- you should feel the most tension in the band at this point.
• Repeat 10-15 times on each side.
Exercise 2: The Woodchop
Click here for photos.
You'll need exercise tubing for this exercise and a partner's assistance, or you may secure the band to something stable.
• This exercise is similar to the backwards wood chop but you'll need a partner to hold one side of the band, just above your shoulder level; or you can secure the band to something solid, just above shoulder-level.
• Start with your outstretched right arm at shoulder-level and pull it across your torso, over to your left calf.
• End in a squat position -- you'll feel the greatest tension in the band on the way down.
• Repeat 10-15 times on each side.
Benefits of exercises 1 & 2:
• Shapely lower body
• Defined waistline
• Sculpted shoulders
• Chiselled back
*Bonus: These movement patterns are great for golf and tennis.
Progressions:
• Try to balance on one leg
• Perform these exercises while standing on a BOSU ®.
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