the benefit:it targets the muscles of your

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Hip Raise

The benefit:It targets the muscles of your rear end, which can help make your belly flatter. The reason:

When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not

only places stress on your lower back, but it causes your tummy to stick out—even if you don't have anounce of fat. Your fix: the hip raise.

How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from

your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire

time—then lower back to the start.

Plank

Get in a modified pushup position as shown: elbows under your shoulders, shoulder blades back and

down. Your body should form a straight line. Brace your abs and hold for 60 seconds.

Make it harder Raise your right arm and left leg. Hold for 2 seconds and return to start. Repeat withthe opposite arm and foot; continue for 60 seconds.

Reverse Lunge



Stand with your feet hip-width apart, arms at your sides (A). Step back with your left leg and lower

your body until your right knee is bent 90 degrees (B). Push back up to start and repeat, this timestepping back with your right leg. That's 1 rep. Do 10.

Tip

Hold your back straight and don't let your shoulders droop.

Side Plank

Lie on your left side with your legs straight. Prop yourself up with your left forearm so your body

forms a diagonal line and put your right hand on your right hip (A). Brace your abs and lift your hips

(B); hold for 30 seconds. If you can't make it to 30 seconds, hold for 5 to 10 seconds and rest for 5,alternating for 1 minute. Repeat the plank on the right side.

Tip

Engage your core when you lift your hip off the floor.

Hip-Thigh Extension



Lie on your back on the floor with your left foot resting on the floor, knee bent, and your right leg

extended. Rest your arms on the floor, palms up. Push your left heel into the floor and raise your torso

and right leg a few inches off the floor (A). Then raise your hips so your body forms a straight line

from your shoulders to your left knee (B). Hold this position for 2 seconds, then take 2 seconds tolower back to start. Pause for 1 second, then repeat. That's 1 rep. Do 10 with your right leg straight,

followed by 10 with the left leg straight.

Tip

Cross your arms over your chest to make it harder.

T-Push Up

Perform a pushup (A). When you come up, rotate your body to the right and lift your right arm straight

up over your shoulder so that your body forms a T (B). Bring your right hand back to the floor. Doanother pushup, and repeat to the left. That's 1 rep. Do 5 reps.

Lateral Lunge and Touch



Stand with your feet shoulder-width apart and your hands clasped in front of your chest (A). Keeping

your toes pointed forward and your abs braced, step to your right. Bend your right leg, keeping your

left leg straight, and reach your hands to the floor on opposite sides of your right knee (B). Pause for 2

seconds, then return to start. Repeat with the left leg. That's 1 rep. Do 8.

Tip

Keep your back straight and your torso as upright as possible.

Pushup

Balance your weight on your toes and palms with your hands under your shoulders (A). Keeping your

back straight and your pelvis tucked under slightly, bend your elbows and slowly lower yourself as far

as possible toward the floor (B), then push back to start. That's 1 rep. Do 8.

Tip

Brace your abs to keep your back straight and to keep your hips from sagging.



Offset Dumbbell Lunge

The benefit:Holding a weight on just one side of your body increases the demand placed on your core

to keep your body stable. The result: Your hips and abs have to work harder, and you'll also improve

your balance. And better yet, you'll burn tons of calories.How to do it: Hold a dumbbell in your right hand next to your shoulder, with your arm bent [A]. Step

forward with your right leg and lower your body until your right knee is bent at least 90 degrees and

your left knee nearly touches the floor [B]. Push yourself back to the starting position. That's 1 rep. Doall your reps, then repeat with your left leg, while holding the weight in your left hand.

Single-Leg Dumbbell Straight-Leg Deadlift

The benefit:Besides targeting your hamstrings, this exercise works your glutes and core. It also helpseliminate muscle imbalances between your legs, reducing your risk of injury. And as a bonus, it can

even improve the flexibility of your hamstrings.

How to do it: Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front

your thighs. Stand with your feet shoulder-width apart and knees slightly bent. Now raise one leg off the floor [A]. Without changing the bend in your knee, bend at your hips (keep your lower back

arched), and lower your torso until it's almost parallel to the floor [B]. Pause, then squeeze your glutes,

thrust your hips forward, and raise your torso back to the start. Do all your reps, then repeat with your other leg.



Deadlift and Bent-Over Row Combo

Stand with your feet hip-width apart, holding dumb-bells at your thighs (A). Keeping your knees bent

slightly, bend at the waist until your torso is parallel to the floor (B). Pause, then pull the weights uptoward your rib cage (C). Lower them, press back on your heels, and stand. That's 1 rep.

Thruster

Hold a pair of dumbbells just above your shoulders (A).Bend your knees into a squat, with your thighs

parallel to the floor (B). Push yourself up, pressing the weights straight up as you stand (C).Pause, then

lower them to your shoulders.That's 1 rep.



Pushup Row with Core Hold

Get into pushup position with your arms straight and your hands resting on dumb-bells, feet slightly

wider than hip-width apart (A). Brace your abs as you pull one dumbbell toward your body until your

elbow is above your back (B). Pause, then slowly return the weight to the floor and repeat with theother arm. That's 1 rep.

Sumo Squat and Curl

Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells betweenyour knees. This is the start. Bending at your knees, lower your body until your thighs are parallel to

the floor (A). Push yourself back up as you curl the weights up to your shoulders (B).Return to

start.That's 1 rep.



Row and Back Extension

Stand with your feet hip-width apart, holding a pair of dumbbells in front of you. Keeping your knees

slightly bent, lean forward at the waist until your torso is parallel to the floor and the weights are at

mid-shin level. This is the starting position (A). Pull the weights up toward your rib cage(B). Stand up,holding the dumbbells at your shoulders (C). Reverse the movements by lowering to the bent-over row

position and extending your arms back to start. That's 1 rep.

Scaption and Shrug

The benefit:When you raise the dumbbells to start this exercise, you target the front of your shoulders

as well as your rotator cuff. Then comes the shrug. This part of the move helps better balance themuscles that rotate your shoulder blades. The end result: Great-looking shoulders and better posture.

How to do it: Stand holding a pair of dumbbells with your feet shoulder-width apart. Let the dumbbells

hang at arm's length next to your sides, your palms facing each other [A]. Without changing the bend in

your elbows, raise your arms until they're parallel to the floor, keeping them at a 30-degree angle to

your body (so that they form a "Y") [B]. At the top of the movement, shrug your shoulders upward [C].Pause, then reverse the movement to return to the start, and repeat.



Arm Pull Over Straight-Leg Crunch

Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat

while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legstouch the floor). That's 1 rep.

Ultimate Toe Touch

Lie on the floor with your legs straight and arms out to your sides (A). Raise your left leg and reach

your right hand to touch your toes (or reach as close to your toes as you can), engaging your core and

making sure both shoulders come off the floor (B). Return to the starting position. That's one rep.Repeat to the other side. Alternate until you've done 10 to 15 reps on each side.



McGill Curlup

The benefit:This exercise works your entire abdominal muscle complex while keeping your lower

back in its naturally arched position. So it minimizes stress on your spine while increasing the

endurance of the muscles, which helps prevent lower-back pain.How to do it: Lie on your back on the floor with your right leg straight and flat on the floor. Your left

knee should be bent and your left foot flat. Place your hands palms down on the floor underneath thenatural arch in your lower back [A]. Slowly raise your head and shoulders off the floor without bending

your lower back or spine, and hold this position for 7 to 8 seconds, breathing deeply the entire time [B].

That's 1 rep. Do 4 to 5 reps, then switch legs and repeat. To make it even harder, raise your elbows off

the floor as you curl up.

Glute Bridge March

Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor,

palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders toyour knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then

lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.



Lunge with Rotation

Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your armsstraight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to

the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B).Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep.Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked.

Dumbbell Squat to High Pull

Standing with your feet shoulder-width apart, hold the dumbbells against your thighs. Keeping your

arms straight, squat until your thighs are parallel to the floor, bringing the dumbbells between your

legs. Return quickly to standing and then pull the dumbbells up to your shoulders, keeping your elbowsout. That’s 1 rep.



Prisoner Squats

Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips

and bend your knees to lower your body as far as possible without losing the natural arch of your spine.Squeeze your glutes and push yourself back up to the starting position.

Mountain Climbers

Get in plank position with your hands directly below your shoulders and your feet together. Draw your

left knee toward your chest, then extend your leg back to start. Repeat with your right leg, movingquickly while switching legs. That’s 1 rep.



Superman

Lie on your stomach with your legs hip-width apart and your arms extended in front of you, shoulder-

width apart, palms down. Lift your head off the floor but keep it aligned with your spine. Lift your right

arm and left leg, trying to raise your left hip off of the floor, holding for one second at the top. That’s 1rep. Alternate sides until you reach your goal time.

Half Seated Leg Circle

Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping thesides of your hips (a). Keeping your lower back pressed into the floor, engage your core and lift your

legs about 45 degrees. Point your toes, press your thighs together, and trace 12 large clockwise circles

(b), then 12 counterclockwise circles.

Sets: 2 or 3

Repetitions: 12 to 24Rest between sets: 30 to 60 seconds



Good Morning Bend

Stand with your feet shoulder-width apart and hold a pair of 5- to 15-pound dumbbells at your

shoulders, palms facing forward (a). Keeping your knees slightly bent and your torso straight, slowly

bend from your hips until your upper body is parallel to the floor (b). Hold for 5 seconds and return to

start. That's 1 rep; do 8 to 10.Sets: 1 to 3

Repetitions: 10 to 20

Rest between sets: 30 to 60 seconds

the benefit:it targets the muscles of your

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