23 September 2012
Skinny Jeans Workout
Fall and winter is fast approaching and wearing skinny jeans tucked under the boots and paired with layers of cute tops is what I envision myself in the next couple of weeks. How? Repeat after me - Skinny Jeans Workout! Yes, we do have a chance!
I got this from Women's Health and all you have to do is follow this workout at least four to six times a week without any rest in between the seven moves. This will help burn fat and will also benefit your glutes by making it firm.
Squat, lunge and curl
When you do the squat, your arms must be at your sides. Squat until your thighs are parallel to the ground then go back to your standing position. Then take a step forward with your other foot until the other thigh is parallel to the ground. Go back to your standing position and curl your right heel towards your buttocks and back to your standing position. That is your one rep. Do this again on the alternate leg. Do 20 reps.
Dumbbell Sumo Squat
You will need a small kettle ball or any dumbbell you can hold both ends in one hand. Hold the dumbbell at arm's length in front of your pelvis but make sure your feet are set twice your shoulder width apart. Then lower your body as fas as you can by pushing you hips back and bending the knees. Hold the position and then push back to the original position. Do 10 to 12 reps of this exercise.
This is like a yoga pose where you will stand with your arms lifted at your sides and palms facing each other then squat until your thigh are parallel to the ground. Then go back to the starting position and push up your other leg toward your glutes. Return again to the original position and make a big step forward with the other foot and lower your body until the other thigh is parallel to the ground. Then go back to the original position and push the other leg toward your glutes to finish one rep. Repeat alternately for 20 reps.
Dumbbell Bent-knee Deadlist
Sounds morbid but this routine will help firm your buttocks.
First, you place a pair of 10- to 15-pound dumbbells on the floor in front of you. Squat and grab the dumbbells with an overhand grip. Make sure that you have a chest up posture when you do the squat. Contract your glutes and stand up with the dumbbells, legs straightened, hips thrust forward and pulling your upper body back and up. Then lower the dumbbells on the floor slowly. This routine is one rep. Do at least 10 reps.
Single-leg, Single-arm reach
This is like a variation of a bending body routine except that when you bend, you don't bend all the way down. The starting position is you raise your right arm in front of you and bend from the hips and lift the right leg behind you until it is parallel to the floor. While doing this, you have to contract your glutes and hamstrings as you return to the standing position. This routine is one rep and do 10 to 12 more reps then do the alternate side.
Elevated reverse lunge
You must have a step box to do this routine. First position, stand on a step box and hands on your hips. Contract your glute then step back with your left leg. Lower your body until your right knee is bent at least 90 degrees. Hold the position for few seconds then push through the right leg to return to start position. This is your routine and do another 4 to 6 reps before you repeat on the other leg.
You should have a cable machine to do this routine or a resistance band around a sturdy object.
Starting position, stand two feet from a cable machine on the lightest setting. Your back is facing the cable station, pull the handle and make sure your feet are shoulder-apart. Squat until your thighs are almost parallel to the floor. Reach back through your legs and grab the handle with both hands and arms should be straight. Pull the cable in front of you with your head up, heels into the floor and legs slightly standing. Hold the position for few seconds then lower the cable and repeat the process. Do at least 10 to 12 reps.
You may check out the pictures of this workout at http://health.yahoo.net/articles/fitness/skinny-jeans-workout?page=8.