4 Ways to Sculpt and Shrink

4 Ways to Sculpt and Shrink

This quickie series will make your heart race as you tone and tighten your body from head to toe. It’s a mix of muscular structure a work plus a bit of cardio. This way, you’ll get more bang for your workout buck. Want speedier results (and a much bigger health benefit)? Just tack on an additional 30 minutes or more of cardio, and watch your chiseled figure take form.

  1. Elbow Plank and Butt Lift:
    1. Start in plank with forearms on the floor, hands clasped and right ankle crossed over left.
    2. Bend right knee, approaching 90 degrees engage glutes and lift right leg.
    3. Release leg back to start.
    4. Do 30 reps.
  2. Hip Dip Leg Lift:
    1. Start kneeling, then lower forearms to the floor.
    2. With knees pressed together, twist waist to left, lowering left hip to the floor.
    3. Rise back to all fours, then extend left leg back and up.
    4. Return to all fours.
    5. Do 30 reps.
  3. Alternating Leg Plank:
    1. Start in plank with body in a straight line from head to heels.
    2. Sweep left leg out to the side until legs form a small split.
    3. Bring leg back in and down to the floor.
    4. Bend right leg slightly, then lift it up.
    5. Return to the start.
    6. Do 30 reps.
  4. Balancing Leg Kick:
    1. Start on hands and knees.
    2. Bend right knee, lift shin off the floor and grasp foot with left hand, bringing it to the butt.
    3. Release foot, then extend and left right leg.
    4. Return to hands and knees.
    5. Do 30 reps

0910-single-leg-plank Elbow-Plank-Donkey-Kick exercices31


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