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Stand with feet hip-width apart, hands on hips. Lunge forward with left leg; rotate torso to left (as shown). Twist to center; step back. Repeat on right side for one rep. Do 12 reps. Make It Easier- Lose the rotation. Make It Harder- Grip a 5-8-pound weight in both hands at chest. >

TUSH TIGHTENER
Works butt, hips, thighs

Balance on right side with legs stacked, right hand supporting head, left hand resting on floor in front of chest. Squeezing butt, raise left leg to feet, foot flexed. Flex bottom foot; lift bottom leg (as shown) to meet top leg; pause; lower one leg at a time for one rep. Do 12 reps; switch sides; repeat. Make It Easier- Lift and lower only top leg. Make It Harder- Hold 5- to 8-pound weight on top thigh.

BOOTY BRIDGE
Works butt, abs, hips, hamstrings

Lie face-up with knees bent, feet flat. Cross arms over chest; raise left foot until leg is straight and in line with right thigh. Press right foot into floor; contract butt; lift torso until in line with thighs (as shown). Hold 15 seconds; release to floor and lower foot. Repeat on right side for one rep. Do 8 reps. Make It Easier- keep both feet on floor. Make It Harder- Hold bridge for 30 seconds.

TUMMY TAMER
Works abs

Lie face-up with knees bent, feet flat, arms overhead on floor, palms up. Contract abs; slowly crunch up, keeping space between chin and chest (as shown). Lower for one rep. Do 12 reps. Make It Easier- Place hands behind head, elbows out. Make It Harder- Pause at top of crunch for two seconds.

ARM ACCENTUATOR
Works shoulders, biceps, triceps, upper back

Stand with feet hip-width apart, knees soft, elbows close to sides, fists below chin. Pivot so toes and torso face right; punch left hand out at shoulder height (as shown) and back, making sure not to lock elbow. Repeat on right side. Alternate left to right for one minute. Make It Easier- Punch for 30 seconds. Make It Harder- Hold 1- to 2- pound weights.

SPINE STRENGTHENER
Works back

Kneel on all fours, wrists directly beneath shoulders, knees under hips. Slowly alternate arching spine (as shown) and rounding it. Hold each pose for 8 to 12 seconds. Make It Easier- Hold each pose for 5 seconds. Make It Harder- Bring alternate knees toward chest as you round spine.

BUST BOOSTER
Works chest, shoulder, triceps

Start in push-up position with hands slightly wider than shoulders. Keeping neck in line with spine, lower halfway to floor and hold (as shown) for one second. Continue lowering until chest is a couple of inches from floor. Pause; push back up to start for one rep. Do 12 reps. Make It Easier- Do it with knees on floor. Make It Harder- Pause halfway back to start, too.

TOTAL TRANSFORMER
Works shoulders, chest, back, abs, butt, thighs

Squat with back to wall, feet hip-width apart, thighs parallel to floor. Raise arms out to sides, elbows bent 90 degrees. Lift right foot 6 inches off floor (as shown). Hold squat; press arms together in front of chest, then back to sides; do 12 reps. Switch legs; repeat. Make It Easier- keep both feet planted on floor. Make It Harder- Hold 5- to 8- pound weights.

Bobsled
Stand with feet hip-width apart, a weight in each hand. Raise bent right leg behind you. Lean torso forward, left knee soft, reaching weights toward foot (as shown). Return to standing. Do 12 reps. Switch sides; repeat.
Technique tip
Balancing is a challenge in this precarious pose. Move in slow motion, with abs and butt tight, staring at a fixed point ahead.

Twist again
Stand holding ball with both hands, arms extended. Lunge forward with right leg; twist torso to left (as shown), right, center. Return to standing. Repeat on left for one rep. Continue alternating sides. Do 12 reps.
Technique tip
Give your bust a boost: Concentrate on squeezing the ball between your palms to perk up pecs.

X factor
Lie faceup with arms and legs extended like an X, a weight in each hand. Contract abs and reach left arm toward right ankle, lifting leg and shoulder (as shown). Return to start. Repeat on opposite side for one rep. Do 12 reps.
Technique tip
Neck check: Maintain space between chin and chest to avoid unnecessary strain.

Booty launch
Lie faceup with calves resting on ball, hips lifted, arms at sides. Keeping hips raised, dig heels into ball and roll it toward butt, bending knees (as shown). Return to start. Do 12 reps.
Technique tip
Don’t cheat your tush out of maximum toning! Keep your hips lifted throughout.

Jump shot
Stand with feet together, a weight in both hands at chest, elbows bent. Quickly jump and spread legs, reaching weight overhead (as shown). Return to start. Do 25 reps.
Technique tip
Catch air, but go easy on your knees, please. Land softly on the balls of your feet with joints relaxed

Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height (as shown). Release arms. Do 25 reps. Switch sides; repeat.

Bowling throw

Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball (as shown). Lower arm. Do 20 reps. Switch sides; repeat.

Double pull

Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward (as shown). Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.

Super shrug

Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear (as shown). Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.

Victory sign

Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out (as shown). Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.

Forehead sweep

Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes (as shown). Straighten arm. Do 25 reps. Repeat on opposite side.

3. More Grains and Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They’re naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

4. Eat Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You’ll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into “starvation mode” if don’t eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drinking Water
Water helps you lose weight in several ways: If you tend to have a problem with “water weight,” drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn’t wait until you’re feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

6. Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Food Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Food Journal
What’s the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

Stand with feet hip-width apart, knees soft, a medium weight in each hand, palms forward. Lean forward slightly and bend elbows, drawing weights towards ribs as you squeeze shoulder blades together (as shown). Lower arms; repeat. Do two sets of 15 reps.

2. Tummy Tamer
Works: abs, shoulders, arms, chest, back

Start in push-up position, hands in line under shoulders on BOSU, hips lifted, legs extended behind you, resting on toes (as shown). Hold pose for 45 seconds. Lower; repeat twice.

3. Waist Whittler
Works: abs, oblique, hips

Lie on left side, propped up on left elbow, legs stacked. Lift hips off floor into side plank. Bend right knee and place right foot on left calf as you raise right arm to ceiling (as shown). Hold pose for 45 seconds. Lower; repeat twice. Switch sides; repeat.

4. Allover Toner
Works: shoulders, butt, legs

Squat with back to wall, feet hip-width apart, thighs almost parallel to floor, a light weight in each hand. Maintain contact with wall on back as you raise arms at sides to shoulder height (as shown). Lower arms; repeat. Do two sets of 15 reps.

5. Tush Tightener
Works: butt, abs, thighs

Stand on BOSU with feet about hip-width apart, knees soft, arms down. Contract abs, raise arms to shoulder height for balance and squat as low as you can (as shown). Hold pose for 45 seconds. Repeat twice.

6. Total Transformer
Works: arms, abs, butt, legs

Stand with feet wider than hip-width apart. Hold a medium weight in left hand, arm extended at shoulder height; place right hand on hip. Squat and swing weight back between legs and then forward (as shown), lifting it to shoulder height for one rep. Do two sets of 15 reps. Switch sides repeat.

7. Back Shaper
Works: back, arms, abs

Start in push u position, a medium weight in each hand. Draw weight to rib cage, left elbow up (as shown). Lower to start. Repeat on right for one rep. Do two sets of 15 reps.

Pushup

Place both hands on the floor, slightly wider than shoulder-width apart. Support your body in a plank position with straight arms and your toes on the floor. The band should rest tautly over your back with the ends tucked under your hands. Maintain one long line from head to heel and, keeping abs tight, lower your torso nearly to the floor. As you return to your starting position, the band should provide some resistance.

Continue for 10 to 15 repetitions.

Shoulder press

Stand with feet together on top of the band. With arms out to the sides and elbows bent, grip the handles with palms facing front, holding them just higher than shoulder height. With the band coming up behind your back, press hands up and over your head without locking the elbows. Slowly return to the start position, with hands just above shoulder height.

Repeat for 12 to 15 repetitions.

Squat

Hold an exercise band slightly above shoulder level and plant your feet on top of the band just outside hip-width. Keep your feet angled out slightly and knees soft. Holding your body erect, slowly bend your knees to lower your torso until your thighs are almost parallel to the floor. Hold for two seconds, and then press up through your glutes and hamstrings to return to the start position.

Repeat for 20 repetitions.

Dumbbell Rear-Deltoid Raise

Target Muscles: posterior deltoid, teres minor, infraspinatus, lateral deltoid

Sit on a stability ball and lean forward. Hold a dumbbell in each hand at arm’s length.

Action: Slowly raise the dumbbells out to the sides and up to shoulder height while bringing your shoulder blades together. Slowly lower the dumbbells and return them to the start position. Keep your upper body stationary throughout the movement. Do 2 to 3 sets, 10 to 12 reps.

Barbell Shrug

 
















Target Muscles: upper trapezius, middle traps, levator scapulae

Stand with your feet shoulder-width apart. Hold a barbell or EZ bar with an overhand, shoulder-width grip.

Action: Slowly shrug your shoulders straight up by contracting your upper trapezius muscle. Slowly return the bar to the start position. Do 2 to 3 sets, 10 reps.

 Stiff-Legged Deadlift

Target Muscles: hamstrings, gluteus maximus, erector spinae, adductor magnus

Stand with your feet shoulder-width apart and hold a barbell or EZ bar at arm’s length. Stand with a slight bend in your knees.

Action: Begin the movement by pushing your hips back and slide the barbell along the front of your thighs as you lower it to shin level. Keep your back flat, and don’t let it round at any point. You should feel a stretch in your hamstrings as you descend. Keep your shoulder blades back and chest out. Lower until your chest is almost parallel to the floor or just before the point at which your back starts to round. Keep your abs contracted. Contract your glutes and push your hips forward to return to the start position. Do 2 to 3 sets, 10 to 12 reps.