Tuesday, April 23, 2013

Love your lower body!

Flatten your belly, slim your thighs, and firm your butt in 2 weeks – without a single sit-up or squat.

Lie on back with butt against wall, arms at sides, knees bent, and feet planted up the wall. Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down. 


Cross right ankle over the left knee so only left foot is on wall, then roll up, pause, and lower. Do the full number of reps, then switch feet.


Don't use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.

Main Move: Windshield Wipers: (tones inner and outer thighs)

From Wall Bridge starting position, extend legs straight up against wall so body forms an L. Inhale and slowly lower left leg down wall like a clock arm toward 9 o'clock; exhale and return to start. Repeat with right leg, sweeping toward 3 o'clock. Continue to alternate legs until you've completed all reps.

Wrap an exercise band around left foot and hold ends beside opposite hip for added resistance as you sweep left foot down wall. Do all reps, then switch legs and repeat.

Move 3 to 6 inches away from the wall so torso and legs form a wider angle.

To check out a video: (CLICK HERE)

How to do it: 
Perform the routine barefoot 4 or 5 times a week. Do 10 slow, controlled reps of each move. Start with the Main Move. If that's too difficult, do the Make it Easier variation. Not challenging enough? Try the Make it Harder version.
For faster results: 
Do 2 sets of each exercise and add 30 minutes or more of cardio most days of the week.

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