Looking for some targeted-toning exercises to shape up your lower body? Look no further!|
This short and efficient workout features bodyweight exercises that target the muscle groups of the lower body (legs, butt, hips) and midsection (abs and obliques), which is why we call it the Skinny Jeans Workout! Each multi-tasking move works several muscles at once, so you can get more done in less time.
Try this workout up to four times per week (with rest days in between), or follow along with our 30-day Skinny Jeans Workout Plan for optimal results.
Be sure to "Pin" this workout so you can easily find it later!
Perform each exercise in order for the number of reps indicated. Limit rest between exercises as much as possible. Do the full circuit once, or repeat the exercises in order up to three more times.
If following this workout several days per week, try switching up the order of the exercises each day for optimal variety. Also switch up which side you start with on exercises that take part on each side of the body. As you progress and the number of reps listed no longer feels as challenging, increase reps by doing each exercise for a full minute (instead of counting reps).
Although no exercise can target fat loss in any particular body area, muscle-strengthening moves like these can build lean muscle; when combined with a calorie-controlled diet and some fat-burning cardio (start with 20-30 minutes per day, 3 days per week), you'll see and feel the results so your jeans fit better and you feel more confident!
Muscles Worked: Outer thighs, hips, butt, abs, obliques, shoulders
Begin kneeling on mat or carpet with right knee (bent) directly under the hip, left leg extended (foot on floor), right hand on the floor (arm straight) directly underneath the shoulder, and left arm extended toward the ceiling. Relax shoulders away from ears and square hips and shoulders directly forward, keeping weight equally balanced between right knee and right hand.
Engage through the core for balance and slowly lift the left leg up toward hip level (pictured), keeping left toes and knees pointing directly forward. Slowly return leg to start position to complete one rep. Continue for a total of 15 repetitions. Switch sides.
Tip: Actively squeeze the gluteal of the kneeling leg as if pushing your hip forward for optimal results.
LONG & LEAN LIFTS
Muscles Worked: Outer thighs, hips, obliques, shoulders
Begin lying on your right side, propped up on your right (bent) elbow directly under your shoulder, shoulders stacked, legs stacked and lengthened in line with the torso. Use your left hand (lightly) for balance on the floor in front of you. Externally rotate your top (left) leg (turn it out so that your knee and toes are pointing toward the ceiling instead of forward).
With top leg turned out and toes pointed, lift the leg straight up toward the ceiling as high as you can (pictured). Flex the foot and slowly return the leg back down to the start position to complete one rep. Continue for a total of 20 reps. Switch sides.
Tip: Engage your abs and core and imagine "pulling up" the side of your waist away from the floor. Keep the body stable and still using the core while the leg moves.
Muscles Worked: Thighs (quads and hamstrings), butt, and core (abs and lower back)
Begin kneeling on a mat with knees hip-distance apart, tops of the feet down on the floor, and arms crossed at the chest with elbows slightly lifted. Relax shoulders away from the ears. Engage the core, pulling belly button toward the spine.
While maintaining a perfectly straight spine, hinge from the knee (not the lower back or hips), deepening the bend in the knee and leaning the body in one unit (from knees to hips to shoulders) toward the heels of the feet (pictured). Slowly hinge from the knee to return to the starting position to complete one rep. Continue for a total of 15 reps.
Tip: Your body should remain in a perfectly straight line from the knee to the hip to the shoulder. Do not bend or flex your back or spine. Only lean back as far as you can without arching the back or "breaking" the straight line of the body.
Muscles Worked: Abs, inner thighs, outer thighs
Begin lying on your back on a mat, head and neck relaxed, legs lengthened toward the ceiling in line with the hips. Extend your arms up toward the ceiling, stacking one hand on top of the other.
Slowly crunch up, lifting the tips of the shoulder blades off the mat, scissoring legs open and reaching hands between the legs (pictured). Slowly return shoulders to the mat and bring legs back together to complete one rep. Continue for a total of 20 reps.
Tip: Keep your back neutral and imagine your legs are pushing and pulling through resistance as they scissor open and closed.
Will you try the Skinny Jeans Workout? Tell us how it went in the comments below!
Article created on: 9/16/2013
The 6-Minute Skinny Jeans Workout
4 Exercises for a Tight & Toned Lower Body
You will earn 5 SparkPoints
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