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Who would have thought that a few simple moves each day can get your body in tip top tonal shape? Even better — you will see results after just a few short weeks! Get toned all over and see the difference with tighter arms, calves, abs, hips, thighs, and butt!
Aim to do two sets of each move about three or four days a week. Warming up beforehand helps rush blood to your muscles and gets your body ready to move. March in place, lightly jog, or speed walk for at least 30 seconds to get your blood pumping. Cooling down afterwards also helps your body ease back into normal resting mode. Stand and bend down toward the ground, and reach for each foot for a few seconds.
Use these eight easy moves to get you toned and in control this winter — just in time for your upcoming holiday get-togethers!
1. Squat and Shoulder Press (For Butt, Thighs, and Arms)
Stand with feet hip width apart while holding five-pound weights in each hand. Bend your arms with palms facing in. Bend your knees and squat down to a 45 degree angle, pause for a few seconds then move arms straight up over shoulders.
2. Pull Combo (For Butt, Thighs, and Abs)
Stand with feet hip width apart, arms bent at 90 degrees with left hand near hips and right hand up by face. Bend and lift left knee toward chest, then lean torso forward, extend left arm forward and left leg back. Return to standing position, step left foot behind and lower into a lunge, arms back in sprinter position and pause. Rise up in one fast motion while swinging arms to switch positions, lifting left knee toward chest and riding up onto toes of right foot.
3. Crossover Lunge (For Calves, Hamstrings, and Butt)
Stand with arms at shoulder height and palms down. Step forward with right foot, crossing it over in front of left. Lower your body into a curtsey lunge (right knee shouldn’t go past toes) while twisting torso right. Untwist and push off right foot and return to start. Switch legs and repeat.
4. Inchworm (For Abs, Chest, and Arms)
Bend forward with both hands on the floor with feet shoulder width apart. Walk hands forward until you reach a plank (upward bending) position. Do one push-up (or more) and slowly inch back to starting position while keeping your stomach tightened.
5. Standing Lift (For Obliques, Back, and Shoulders)
Stand with left foot in front of right while holding one five-pound weight with both hands. Your arms should be extended so the weight is by your right hip. Rotate your arms up and across without twisting your torso. Pause and return to start while switching sides.
6. Side Plank (For Abs, Obliques, Butt, Hips, and Thighs)
Lie down on your right side with legs extended, and keep your hips and feet stacked. Prop yourself up on your right forearm with your elbow kept under your shoulder, and place your left hand on your waist. Slowly lift your hips off the floor as high as you can. Hold for 15-30 seconds with your stomach tightened in. Lower back to starting position, switch sides, and repeat.
7. Biceps Curl (For Biceps, Shoulders, and Back)
Stand with feet shoulder width apart. Hold a weight in each hand with your arms down and palms facing your thighs. Curl the weight towards your shoulders while rotating your palms up toward your chest as you are lifting. Pause and lower to starting position and repeat.
8. Kickback (For Triceps and Back)
Stand with your right foot in front of the left while holding a weight in your left hand. Lean forward with your back flat, and bend your left elbow 90 degrees. Slowly extend your arm back while lifting the weight as high as you can. Pause, lower, repeat, and then switch sides.
A little each day can go a long way! Sometimes working out can seem time consuming, intimidating, or unpleasant, especially during the busy holiday season. Eliminate these concerns with a few fast and effective moves to tone your body the easy way!
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