No more boring squats and lunges! Get creative with these slimmers.
Popular trainer Story von Holzhausen (that's her on the cards!) teaches these miracle moves in her Liquid Strength class at Equinox in New York City. She shared them exclusively with SELF.
A 9- to 18-pound Body Bar ($36 to $62; BodyBar.com)
Do 16 reps of each move—moving slowly and steadily to focus on your form—two times a week on nonconsecutive days.
Stand with feet staggered, left foot in front, arms extended behind you. Bring hands to a catcher's position as you bend knees and crouch, touching right thigh to outside of left calf and resting chest on left thigh, back slightly arched (as shown). Return to start. Do reps. Switch sides; repeat.
Crouch with feet hip-width apart, chest lifted, to start. Reach right hand to outside of right foot and mimic picking up an imaginary stick, then push off right heel and explode up, "breaking" the stick over bent right knee (as shown). Return to start; repeat on opposite side for 1 rep.
Stand with left foot crossed behind right, bar at left side, left hand on top. Keeping bar vertical and right foot planted, bend right knee and lean to left. Slide left foot to right side, and reach right arm overhead to meet left hand (as shown). Return to start. Do reps. Switch sides; repeat.
Stand with feet shoulder-width apart, holding a bar with arms extended, palms up. Bend forward, pushing hips back, and lower bar as far as you can. Curl bar to chest as you lower into a deep crouch with back arched, touching back of arms to knees (as shown). Return to start for 1 rep.
Tag 'Em Out
Crouch with feet hip-width apart, chest lifted, hands in catcher's position, elbows bent 90 degrees with palms out. Lean forward and plant right hand on floor, extending left arm overhead and right leg behind you, heel and hips lifted (as shown). Return to start. Do reps. Switch sides; repeat.
Stand with legs staggered wide, right foot in front, holding bar across shoulders. Bend right knee until thigh is parallel to floor, and touch chest to right thigh as you slide left leg behind you (as shown). Return to start. Do reps. Switch sides; repeat.
Stand holding bar at chest with palms down and wider than shoulders, right foot a step behind left, heel lifted. Dip left side of bar down in a paddling motion (as shown), then dip to right and lower into a crouch with back slightly arched. Return to start, stepping left foot behind right, and repeat on the opposite side for 1 rep.
Shake Your Booty
Hold side plank position on left side, right arm extended toward ceiling and right knee bent with foot on floor 12 inches in front of left thigh (as shown). Pushing into heel of right foot, lift and lower hips. Do reps. Switch sides; repeat.
Cardio for Your
Hoofing it melts mega calories—more than 600 an hour. Add inclines to supersize the butt benefits. "You get better hip extension running uphill, which activates your glute muscles," says exercise physiologist Jason Karp, Ph.D., of San Diego. Give his rear-reshaping routine a try.
• Jog for 5 minutes to warm up.
• Crank the treadmill incline to 15 percent and run as fast as you can for 20 seconds.
• Reduce the incline to 1 percent, and walk or jog to recover for 2 minutes.
• Repeat 5 times.
Cardio for Your
Working out in the water does wonders for sculpting sexy armsand shoulders, but the right kick can also improve your rear view. Karp's recommendation? The frog kick (the one used in the breaststroke). Grab a kickboard to focus your efforts on your bottom half, and hop to it with this pool plan.
• Start with two easy warm-up laps of any stroke.
• Do five 50-meter sprints holding a kickboard, using the frog kick. Bend knees to sides, kick feet out, and pull legs back together.
• Cool down with a lap of freestyle.
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