Your Firm-Up Lean Out Moves

YOUR FIRM-UP LEAN OUT MOVES

TONE AND TIGHTEN TARGET ZONES.

BY HEALTHY-MAG.COM

Use these workout tips to shed pounds and zap mega calories while you’re at it.

You’re busy, but that doesn’t mean you have to skip a great workout. These easy and proven weight training moves will not only get your heart pumping, burn calories and tone your muscles, but will help get your body short and swimsuit ready. Try these simple total body moves alone or with your cardio regimen to get the results you want quickly.

Arm yourself

Strength training protects bone health and muscle mass.

Bust a move

Strength training boosts energy levels and improves your mood.

Stay healthy

Strength training makes you stronger and fitter.

Burn baby burn

Strength training translates to more calories burned.

Body mechanics

Strength training helps you develop better body mechanics.

Health benefits

Strength training plays a role in disease prevention.

1. Plie Squat

Targets: Quads, hamstrings, glutes, inner thighs and abs.

Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far. To add weight, you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight. Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees.

2. Donkey Kick

Targets: Glutes, hamstrings, abs and biceps

Start with your hands and knees on the floor. Engageyour core muscles by pulling your stomach toward your spine. Start by bringing one knee forward towards your chest. Flex your ankle (point your toes to your nose). Move the same leg back and up through your heel, keeping your knee bent. Keep your ankle flexed and your stomach muscles engaged. Lift arm opposite moving leg up in same motion. Return to the start position and repeat the exercise. Hold a free weight for more intensity.

3. Tricep Kickback

Targets: Triceps, deltoids and biceps

Lean forward with knees slightly bent whilemaintaining a straight back. Place one hand on a support structure such as a bench. Use the other hand to grasp a dumbbell alongside your torso. Try to pull your belly button towards your spine to stabilize your back. Exhale, and bring the dumbbell up by extending your arm. Inhale, and return the dumbbell to the starting position. Keep the elbows frozen in place to keep stress on the triceps. Don’t swing back and forth to get the weight up. This uses momentum instead of muscle to perform the movement.

4. Seated Oblique Twists

Targets: Abs, internal and external obliques

Bend your knees and make sure that your feet remain on the floor. Pull in the abdominals to further work them and keep them stronger over the long term. Sit up at an angle of about 45 degrees. Aim to hold the medicine ball straight in front of the body. Keep the abdominals tense throughout, and use your abdominals and the weight of the medicine ball to twist your torso to the right side to touch the floor. Keep the abdominals tense, breath correctly, and twist the medicine ball to the other side and the floor.