No Matter What Type of Frame You Were Born to Grow Into, You Can Sculpt and Tone It to Show Off Your Sexiest Attributes.
Most workouts are like off-the-rack dresses, made to suit most female forms fairly well, but if you want a true fit, you need to have it tailored. These workouts were custom-designed to address problems common to a particular body type, such as broad shoulders or a bottom-heavy build that can make you look imbalanced. So whether you’re pear shaped, straight, curvy like an hourglass, or athletic, these superfast routines will help you look hot with what you’ve got.
You’ll notice that each circuit workout below begins with the same four exercises: Lift-Off Lunge; Pushup and Leg Raise; Hundred on the Ball; and Mermaid. That’s intentional because these moves are effective no matter what your particular body shape (find them starting on page 190). Then we customize each program with four moves that are hand picked to show off your best attributes and tackle your problem spots. Now find your body type (don’t worry, we have hints to help you) and get ready to get in shape. Do the workouts three times a week or mix in other 15-minute workouts.
Glute Bridge with Triceps Extension
WATCH YOUR FORM
Do your workout in front of a mirror. “This provides instant feedback; you’ll know if your form is off, which is what a trainer would tell you,” says Carla Sottovia, PhD, a senior personal trainer at the Cooper Fitness Center in Dallas. Look for these common mistakes: not keeping your neck in line with your spine and letting knees jut out past your toes when doing squats. Another mirror plus: A study at the University of Illinois at Urbana-Champaign found that seeing your-self sweat can give you the motivation you need to eke out more reps when you feel like giving up and going home.
This chapter kicks off with four terrific exercises that we want everyone to do. Why? Because they’ll ensure that you hit all the major muscle groups and put extra emphasis on your core region in every workout. Plus, these exercises are excellent for revving your metabolism.
START HERE:
The following four exercises are designed to complement every body type, so they are included in each of the four workouts.
WORKS the butt, thighs, shoulders, triceps, and core.
A
• Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward.
• Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.
B
• Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.
• Return to the starting position. Repeat with your left leg.
TIP: To make the move more challenging, place your front foot on a step.
REPS: Do 10 to 12 per leg.
WORKS the shoulders, triceps, chest, and core.
A
• Lie facedown on a stability ball, with both hands on the floor.
• Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup.
• Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor.
• Stop when your upper arms are parallel to the floor.
B
• Return to start, and immediately contract your glutes as you lift your left leg off the ball.
• Lower your left leg to the ball, then lift the right leg. That’s 1 rep.
TIP: Make the move harder by shifting the ball under the tops of your feet or easier by moving the ball under your knees.
REPS: Do 8 to 12.
WORKS your core.
A
• Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a stability ball.
B
• Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)
• Lift your arms off the mat and, with your palms facing down, pulse your arms in unison with your breath: Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. That’s 1 rep.
REPS: Do 10 (100 short inhales and exhales).
WORKS your core (especially obliques) and shoulders.
A
• Assume a side plank position, with your left elbow on the floor directly beneath your shoulder.
• Stagger your feet so your right foot is in front of your left foot.
B
• Raise your right arm directly overhead—biceps next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body.
• Arch your left arm toward the floor as you raise your hips up.
• Return to the starting position and repeat.
SICK? TAKE A DAY OFF
Don’t exercise when you’re sick—unless your symptoms are above the neck. And even then you might do better taking a day off. “Your body needs its resources to heal itself, not build muscle and endurance,” says Alwyn Cosgrove, CSCS, a trainer in Santa Clarita, California.
REPS: Do 8 to 10 on each side.
Pears often bemoan their bottom-heavy shape, but they also populate a roster of bombshell beauties including J-Lo, Alicia Keys, and Jennifer Love Hewitt. As the name implies, pears are smaller on top and easily pack weight onto their lower bodies. For pears, the goal should be body balance. You need to pay attention to the muscles above your belt, especially your shoulders, for nice, even body lines.
START HERE:
Complete the four basic moves starting on page 190 before doing the Scissors Jump. Perform the moves one after another, at the prescribed number of reps, with no rest between exercises. Repeat the circuit twice.
WORKS your butt and thighs; boosts your heart rate to burn calories.
A
• Stand with your left leg forward and your right leg extended behind you, toes on the floor. Bend your left knee and dip your right knee toward the floor, so you’re in a lunge position.
• Place your arms straight out in front of you or out to the sides.
B
• Swiftly jump up and switch legs in midair, in a motion like a scissor.
• Land softly, your right leg forward and left leg back, then lower into a lunge position. When your back knee nearly grazes the ground, jump again.
• Keep jumping without resting.
• To prevent injury, try to land as softly as possible.
REPS: Do 10 to 20.
WORKS your core, biceps, and shoulders.
A
• Hold a lightweight dumbbell in each hand, with your arms extended at your sides and your palms facing forward. Sit on a bench and lean back slightly, pulling your knees to chest height, so you’re balancing on your tailbone.
• Curl the weights to your shoulders.
B
• Immediately rotate your wrists so your palms face forward, and press the weights straight overhead.
• Return to the starting position. Each dumbbell extension is 1 rep.
• Rotate your wrists outward as you press up.
• Balance on the bench during the entire set if you can.
REPS: Do 8 to 10.
WORKS your butt, thighs, back, and shoulders.
A
• Hold a dumbbell in your right hand and lunge forward with your left leg. Taking a cue from the triangle pose in yoga, turn your left foot out—so it’s perpendicular to your leg—and rest your right forearm on your left thigh.
• Extend your right arm straight down, with your palm facing in.
• Your back leg should be straight.
B
• Keeping your right arm extended, squeeze your shoulder blades together and raise your right arm straight out to the side until it reaches shoulder height.
• Return to the starting position and repeat. After doing all reps, lunge forward with the right leg and complete the lateral raise with your left arm.
• Squeeze your shoulder blades together.
REPS: Do 10 to 12 per arm.
WORKS your triceps, shoulders, upper back, and hip flexors.
A
• Sit on the edge of a bench. Grasp the seat on either side of your butt, making sure your fingers are facing forward, palms backward.
• Walk your feet out so you can inch yourself off the seat.
B
• Bend your arms, keeping your elbows pointed straight back, as you dip your butt toward the ground.
• Simultaneously contract your abs and pull your left knee toward your chest.
• Return to the starting position. Concentrate on using your arms to raise your body, rather than pushing up with your legs. Next, dip and raise your right leg. That’s 1 rep.
TIP: Make the move easier by performing it with your legs bent 90 degrees and feet flat on the floor.
REPS: Do 6.
Voluptuous gals like Beyoncé or Scarlett Johannson have balanced upper and lower bodies and slim midsections but tend to lack muscle tone. Curvaceous women run the risk of popping out a little bit too much in the thighs and arms, so they need to focus on their extremities.
START HERE:
Complete the four basic moves on page 190 before doing the lunges. Perform the moves one after another, at the prescribed number of reps, with no rest between exercises. Repeat the circuit twice, resting briefly between circuits.
WORKS your butt, thighs, and core.
A
• Stand with your arms extended straight out in front of you, with your palms facing down.
B
• Take a giant step to the left, bending your left knee until it’s 45 to 90 degrees
• Pause in this side-lunge position and rotate your torso and outstretched arms to the right, rotating at the waist.
C
• Rotate back to the center and return to the starting position. Repeat the move to the opposite side. That’s 1 rep. Continue alternating for a full set.
• Make sure to keep your knee from extending over your toes to avoid injury.
TIP:
To make the move more challenging, hold a medicine ball.
REPS: Do 10 to 12.
WORKS your core (especially obliques) and butt.
A
• Assume a plank position with your toes and forarms on the floor, elbows directly beneath your shoulders.
B
• Roll up to the left by lifting your right arm. Rotate your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm perpendicular to your body.
• Stack your right foot on top of your left.
C
• Put your right hand on your hip, elbow pointing toward the ceiling.
• Raise your right leg and bend that knee toward your right elbow.
• Return to the starting position. Repeat, this time rolling to the right. That’s 1 rep.
REPS: Do 8 to 10.
WORKS your butt and thighs, plus raises heart rate to burn extra calories.
A
• Stand to the right of a 12- to 18-inch step or bench. Plant your left foot on the step and place your hands on your hips.
B
• Press into your left foot, extend your right leg, and spring up and over the step.
• On the way down, plant the right foot on the step and extend the left leg into a side lunge. Immediately reverse the move, springing up and over to the right. That’s 1 rep.
• Think of this move as your feet exchanging places on the step. Continue alternating for a full set.
• When your left foot touches the floor, immediately spring back to the right.
REPS: Do 10 to 12.
Glute Bridge with Triceps Extension
WORKS your butt, core, and triceps.
A
• Holding a dumbbell in each hand, lie on your back with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed toward the ceiling.
• Keep your upper arms still when you raise the weights.
B
• Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. Return to the starting position.
• Contract your glutes.
REPS: Do 10 to 12.
Straight-body women tend to be a little boyish (yet still plenty sexy) in build, like Cameron Diaz (see, we said sexy) and have a tough time gaining muscle tone. To add a little shape, women with straight builds should focus on tightening their abdominal muscles, which pull in the belly. Lower-body training will put a little pop in their hips, and upper back exercises will help broaden their top.
START HERE:
Complete the four basic moves on page 190 before doing the Crossover Crunch. Perform the moves one after another, at the prescribed number of reps, with no rest between exercises. Repeat the circuit twice.
WORKS your core.
A
• Lie on your back with arms and legs outstretched so your body forms an X.
• Contract your abs and raise your head, arms, and legs a few inches off the floor.
B
• Keeping your limbs extended, simultaneously bring your arms and legs up and toward each other over your abdomen.
• Lower your limbs back to the starting position. That’s 1 rep.
• To make the move more challenging, keep your head, arms, and legs raised throughout the exercise. To make it a little easier, bring only one arm and leg off the floor each time.
REPS: Do 10 to 12.
WORKS your chest, shoulders, triceps, and core.
A
• Assume a pushup position (resting either your knees or your toes on the floor), with your hands on the floor directly beneath your shoulders.
• Place your left hand on a thick book, yoga block, or aerobic step with no risers.
• Brace your core to keep your back straight throughout the movement.
B
• Bend your arms and lower your chest until your arms are bent 90 degrees. Straighten your arms and press up. That’s 1 rep.
• Do 4 to 6 reps, then switch sides, bringing your right hand up onto the book or step and your left hand down to the floor on the left side of the step.
• Repeat, this time crossing up and over to the right for 4 to 6 reps.
• Try to keep your elbows close to your body as you descend.
TIP: The unbalanced nature of this exercise puts more stress on your lower arm and also adds a core rotation that exercises your abs, low back, and obliques.
REPS: Do 10 to 12.
WORKS your total body and raises heart rate to burn extra calories.
A
• Assume a standard pushup position, with your feet extended wider than shoulder-width apart.
B
• Quickly hop your feet together and up toward the right.
• Hop back to the starting position. Then repeat to the left side. That’s 1 rep.
• Bend your knees as you hop to the right.
REPS: Do 10 to 12.
WORKS your butt, thighs, shoulders, triceps, and core.
A
• Hold a dumbbell in each hand, elbows bent in front of your torso, weights in front of your shoulders, palms facing in. Stand with your feet in a wide straddle stance, toes turned out.
B
• Bend your knees and squat back, keeping your knees from extending over your toes.
• Squat as if sitting in a chair.
C
• Press back to the start position, turning your right palm forward and pressing the weight directly overhead.
• Immediately lower into another squat, pulling your right arm back to the starting position.
• Stand again, this time pressing the left weight overhead. That’s 1 rep.
• Rotate your wrist to palms out as you press.
REPS: Do 10 to 12.
The athletic body type is broad across the back and shoulders and narrow through the hips. Think Hayden Panettiere or Jessica Biel. Athletic builds tend to have relatively low body fat, but also cut more square silhouettes, as they can be a bit wide waisted. Athletic shapes don’t need much toning, but some tummy-tightening and lower-body moves for glutes and thighs will complement an already strong build.
START HERE:
Complete the four basic moves on page 190 before doing the Curtsy Hammer Raises. Perform the moves one after another, at the prescribed number of reps, with no rest between exercises. Repeat the circuit twice.
WORKS your butt, thighs, and shoulders.
A
• Stand with your feet hip-distance apart, holding a lightweight dumbbell in your left hand and resting your right hand on your hip.
• Take a giant step back and to the right with your left leg, so if you were standing on a clock facing 12, your left toes would end up at the 5 o’clock position.
B
• Bend your knees and lower your hips toward the floor until your right thigh is parallel to the floor.
• At the same time, raise your left arm (the one with the dumbbell in it) straight out in front of you to shoulder height.
• Return to the starting position. Complete a full set; then switch sides.
• Keep the dumbbell in a neutral grip as you raise it to shoulder height.
REPS: Do 10 to 12 per side.
WORKS your butt, thighs, and core.
A
• Stand with your feet hip-width apart, and extend your arms straight out in front of you.
• Bend your knees and sit back until your legs are bent 45 to 90 degrees; make sure to keep your knees from extending over your toes.
B
• Press back to a standing position as you rotate your torso and outstretched arms to the left.
C
• Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand.
• Both sides make 1 rep. The sequence is this: Squat, stand—while simultaneously twisting to the side—then twist back to the center.
TIP: To make the move more challenging, hold a dumbbell, as shown.
REPS: Do 10 to 12.
WORKS your butt and back.
A
• Stand with your feet hip-width apart, arms by your sides holding weights.
• Lift your right leg straight up behind you as you bend from the hips to lower your upper body forward. Your torso and right leg should be parallel to the floor and your arms hanging straight down, palms facing each other.
B
• Bend your elbows and pull the weights straight up to the sides of your chest.
• Lower the weights and return to a standing position. Repeat, this time lifting the left leg behind you as you tip forward. That’s 1 rep.
• Tuck your elbows close to your sides.
• Keep your leg elevated as you row.
REPS: Do 10 to 12.
WORKS your thighs, butt, and core.
A
• Stand with your feet about hip-width apart, holding dumbbells at your sides.
B
• Take a giant step to the left, dropping your butt back (keeping your knee from extending over your toes) and pretending to place the weights on either side of your foot.
• Press back to the starting position. Then immediately repeat the move to the right. That’s 1 rep.
REPS: Do 10 to 12.