The No Squats Belly, Butt & Thighs Workout
Love Your Lower Body!
Flatten your belly, slim your thighs, and firm your butt in 2 weeks—without a single sit-up or squat
The newest way to shape up your belly, butt, and thighs without stressing your joints: Flip your workout upside down! These five ballet-inspired moves use one piece of equipment you're sure to have in your home—a wall to gently increase your flexibility and range of motion. The result: You'll isolate the tough to reach muscles that pull in your belly, lift your backside, and trim your thighs. The perfect complement to weight-bearing exercises such as walking, inverted moves use gravity to naturally boost circulation and provide an instant energizing rush. They also give your knees and hips a break from the pounding of upright life.
The Expert: Ellen Barrett, certified personal trainer, Pilates expert, and star of Prevention's Flat Belly Diet Workout DVDs (available at flatbellydiet.com developed this routine).
Workout at a Glance
What you need: Open wall space (4 to 6 feet) and a mat. Resistance band is optional.
How to do it: Perform the routine barefoot 4 or 5 times a week. Do 10 slow, controlled reps of each move. Start with the Main Move. If that's too difficult, do the Make it Easier variation. Not challenging enough? Try the Make it Harder version.
For faster results: Do 2 sets of each exercise and add 30 minutes or more of cardio most days of the week.
Main Move: Wall Bridge: (tones back, butt)
Lie on back with butt against wall, arms at sides, knees bent, and feet planted 3 to 4 feet up wall. Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down.
MAKE IT HARDERCross right ankle over left knee so only left foot is on wall, then roll up, pause, and lower. Do the full number of reps, then switch feet.
MAKE IT EASIERDon't use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.
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Main Move: Windshield Wipers: (tones inner and outer thighs)
From Wall Bridge starting position, extend legs straight up against wall so body forms an L. Inhale and slowly lower left leg down wall like a clock arm toward 9 o'clock; exhale and return to start. Repeat with right leg, sweeping toward 3 o'clock. Continue to alternate legs until you've completed all reps.
MAKE IT HARDERWrap an exercise band around left foot and hold both ends beside opposite hip for added resistance as you sweep left foot down wall. Do all reps, then switch legs and repeat.
MAKE IT EASIERMove 3 to 6 inches away from wall so torso and legs form a wider angle.
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Main Move: Toe Reaches: (tones abs)
Return to Windshield Wipers starting position, hands on belly. Keeping abs tight and chin tucked slightly toward chest, lift head, shoulders, and upper back, reaching right hand toward left foot. Lower and repeat reaching left hand to right foot. Continue to alternate until you've completed all reps.
MAKE IT HARDERStack feet, left heel against right toes. Reach right hand to left side of feet, then left hand to right side. Do the full number of reps on each side.
MAKE IT EASIERLift only head and shoulders off floor as you reach toward knees.
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Main Move: Wall Scissor: (tones butt, backs of thighs)
From Toe Reaches start position, bend knees to plant feet on wall. Peel back off floor, keeping shoulder blades down, and step feet up wall so body forms a diagonal line from feet to chest. Bend elbows and support lower back with hands; keep shoulder blades, upper arms, and head on floor. Lower left leg toward head as far as you can, keeping both legs straight and abs tight. Return to wall and lower right leg. Continue to alternate until you've completed all reps.
MAKE IT HARDERAs you lower leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to wall. Repeat with opposite leg.
MAKE IT EASIERScoot body 3 to 6 inches away from wall so wall supports more weight.
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Main Move: Knee Press: (tones butt, fronts and backs of thighs)
Lie on back, butt against wall, knees bent, and feet planted 3 to 4 feet up wall. Peel lower and mid back off floor and cross left ankle over right knee. Squeeze butt and front of thigh to press left knee toward wall. Do 20 pulses, then lower body and repeat on opposite side.
MAKE IT HARDERAs you press knee, engage abs to lift and lower hips a couple of inches with each rep.
MAKE IT EASIERDo the move with feet and back on floor
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Read more: http://www.prevention.com/print/26071#ixzz25WwRatM2
Have a very fit day!
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