Looking to tone and lift your bum? Trainer Andrea Orbeck created this sculpting series to keep her supermodel clients' backsides in tip-top shape. Don't worry if you don't have an exercise band to wrap around your thighs; these exercises will work your butt even without added resistance. Press play and get ready to sculpt like a supermodel!
If you haven't already learnt to love lunges. They are the ultimate exercise; you can do them anywhere, anytime and see toned booty results fast. This compound exercise works your entire leg and is an easy addition to both your cardio and weight workouts. Once you've mastered the basic lunge, speed up the process to long, lean legs with the addition of a BOSU.
- Standing it front of the BOSU, engage your core. Keep your upper body straight with your shoulders back and relaxed.
- Similar to the position of a basic lunge, bring your right leg behind you, placing it on the BOSU.
- With control, lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and your right knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position. This completes one rep.
- Do two sets of 10 reps on each side.
For tight, toned legs, jump into your lunge! Although the basic lunge is a great starting point (and exercise to master), adding a jump will have you sliding into those skinny jeans in no time. Often found in Tabata interval workouts, this lunge (also considered a jumping split lunge) is an intense move that increases the burn and tones your calves, too. Here's how you do it!
- To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
- With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in mid-air, landing in a basic lunge with your right leg in front.
- Without rest, repeat this movement alternating which leg is in front. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.
- Do three sets of 20 or modify the number specifically to your workout.
We might be starting to layer-up with the cooler change, but it doesn't mean we should forget about keeping all those hidden areas toned, like the muscles of your back. To work these areas you will likely want to use the lat pull machine, which works your entire upper body. Watch this video to learn how to set up the machine and three ways to use it.
Slam, toss, catch, and roll — these are all ways to rev up your workout by simply adding a medicine ball to classic gym exercises. The weighted ball, between two and five kilos, adds extra resistance to many moves while working your hand-eye co-ordination, too. These extra challenges help keep your workouts feeling fresh. Watch this video to learn five of our favourite med-ball exercises.
Practising yoga is one of the best ways to relieve stress, but since you're holding yourself in challenging positions, it's also a killer workout for your upper body. Super strong, sculpted arms not only look good in a strapless dress, but also enable you to do more advanced yoga poses. Here are some ways you can build a stronger upper body with yoga.
Keep reading for more arm-strengthening yoga class tips.
If you have a stability ball, then we have six moves you need to try. This simple fitness prop makes classic exercises like crunches and push-ups much more effective, since keeping the ball stable forces you to work harder. And in this case, working harder is working smarter. Keep reading for more details.
We love the versatility of the BOSU, which stands for "both sides up." Whether you work with the unstable ball side facing down or up, you can use this fitness tool to work every part of your body. Plus, the BOSU makes almost every exercise more challenging. Watch this video to learn five BOSU exercises that create a full-body workout.