Bonus: Since new muscle revs your metabolism, you'll burn more fat all day long. Plus, you'll have extra energy for brisk cardio workouts—to flatten your belly even faster.
The Expert: Tracey Mallett, certified Pilates instructor in L.A. and creator of the Renew You Sleek and Lean DVD, designed this workout.
Workout at a glance
What you need: A sturdy chair and a resistance band (optional)
How to do it: Do this routine 3 to 6 times a week. Start with the Main Move. If that's too challenging, try the Make It Easier option. Once you've mastered the Main Move, progress to the Make It Harder version. Short on time? Squeeze in just one move, choosing the exercise labeled as best for your toughest trouble spot.
For quicker results: Do 30 minutes of moderate cardio at least 3 or 4 times a week. Vary your workouts—try the three interval walking routines in "Walk off 5 times more weight", for example —to target different muscles and melt more calories.
Main Move: Dipping Toes
Best for abs; also tones thighs
Sitting on a bench or chair, lean back and lift knees toward chest, hands lightly on seat for balance. With abs pulled in and torso lifted, slowly lower both feet together as close as you can to ground without touching. Pause, then use abs to pull knees back up to start. Repeat 20 times.
Make it easier: Alternate lowering just one foot at a time.
Make it harder: Extend arms in front of you while lowering one or both legs.
Main Move: Standing Side-Overs
Best for sides of abs (obliques); also tones thighs
Stand with hands behind head, feet together. Lift left leg to side about a foot as you simultaneously bend upper body to left. Pause and return to start. Do 8 to 10 reps. Switch sides and repeat.
Make it easier: Rest right hand on a bench or chair for support and place left hand behind head.
Make it harder: Tie an exercise band in a loop and place it around both ankles to provide resistance as you lift leg.
Main Move: Plank Extension
Best for butt; also tones abs
Place hands on seat of a bench or chair and walk legs back until body forms a straight line from head to heels with wrists beneath shoulders. Using abs to prevent back from sagging, raise right leg 6 to 12 inches. Pause and lower. Do 5 times, then switch sides.
Make it easier: Get down on hands and knees, then extend right leg behind you. Lift and lower 5 times, then switch legs.
Make it harder: Do the move on ground in full push-up position, balancing on hands and toes.
Main Move: Warrior 3 to Stork
Best for thighs; also tones butt, abs
Begin with arms overhead, palms facing in, right knee bent slightly, and left foot behind you so only toes touch ground. Raise left leg to about hip height and lower torso and arms until about parallel to ground (warrior), then use abs to stand up, raising left knee in front of you without touching ground (stork). Return to warrior pose without left foot touching ground. Do 8 to 10 reps; then switch sides.
Make it easier: Don't hinge forward as far and lift back leg only halfway up to hip level. You can also rest one hand on back of bench or chair for balance.
Make it harder: With body hinged forward, do 8 tiny pulses, lifting and lowering back leg just an inch.
Posted in: