4 Moves That Shape Your Belly, Butt And Thighs!

There are a few areas of the body that face more self-scrutiny from women than the belly, butt and thighs. However, it is these areas that women often want to change the most, in fact, 84% of women claim these to be their biggest problem areas. The trouble is that it is also one of the most difficult areas to target. But fret no more, as the following four moves created by Tracey Mallett, a certified Pilates instructor in Los Angeles, use the principles of Pilates, yoga and ballet to target multiple areas to help you slim down. Pair this routine with clean eating and cardio, and you will be leaner and stronger in no time!

The Workout

What you need: A sturdy chair, a resistance band (optional), the BodyRock Weighted Vest (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 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 (inset). Make it harder: Extend arms in front of you while lowering one or both legs.

Main Move: Standing Side-Overs (Best for 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 (inset).

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. Alright! Is there anything better than exercise that targets more than one muscle group? Time to multitask your way to a leaner look! How do you tone up these tough to change areas? Source: Prevention  

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