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HEALTH
Workouts
GET TONED: GL's Workout of the Week
These exercises use your bod’s natural resistance and lotsa reps to keep your seat sleek. Trainer Andrea Partland recommends these six moves every other day, in addition to cardio. Too sore after a week? Skip the squat and lunge series, and stick to the hip work for a while.
STRAIGHT UP SQUATS
Start with legs slightly wider than hips. Bend your knees, keeping your back straight. Slowly sink down, until knees are parallel to the floor. Slowly raise yourself back up to start. Repeat 20 times as a warm-up.
JUMPING PLIÉS
Start with your feet together, arms by your side. Jump up, kicking your legs to each side. Land with your feet wider than your hips. Lower down into a deep squat. Jump up and bring your feet back together. Repeat 10 times and do two sets.
JUMPING LUNGES
Start with feet together. Take a big step forward with your right foot and bend both knees, so they are at 90-degree angles. Jump up and switch legs, so you land with your left leg forward. Repeat 10 times and do two sets.
SIDE RAISES
Lay on your side. Bend your bottom leg slightly, while keeping the top leg straight. Flex your top foot and raise your leg slightly higher than your hip. Slowly lower back to start. Repeat 50 times and switch sides. Too tough? Start with 25 reps on each side.
SINGLE LEG HIP THRUSTS
Lay on your back, with one leg straight and other knee bent, foot planted flat on the floor. Place hands on the floor for balance. Lift your straight leg, so it’s hovering one to two inches above the mat. Lift your hips off the floor. Slowly lower back to start. Repeat 20 times and switch sides.
PRONE LEG LIFTS
Lay on your stomach, with your legs straight and feet pointed. Tighten your leg muscles and slowly lift one leg off the ground. Be sure not to roll onto your hip or bend either knee. Slowly lower your leg back to start. Do 40 reps and then switch sides.
STRAIGHT UP SQUATS
Start with legs slightly wider than hips. Bend your knees, keeping your back straight. Slowly sink down, until knees are parallel to the floor. Slowly raise yourself back up to start. Repeat 20 times as a warm-up.
JUMPING PLIÉS
Start with your feet together, arms by your side. Jump up, kicking your legs to each side. Land with your feet wider than your hips. Lower down into a deep squat. Jump up and bring your feet back together. Repeat 10 times and do two sets.
JUMPING LUNGES
Start with feet together. Take a big step forward with your right foot and bend both knees, so they are at 90-degree angles. Jump up and switch legs, so you land with your left leg forward. Repeat 10 times and do two sets.
SIDE RAISES
Lay on your side. Bend your bottom leg slightly, while keeping the top leg straight. Flex your top foot and raise your leg slightly higher than your hip. Slowly lower back to start. Repeat 50 times and switch sides. Too tough? Start with 25 reps on each side.
SINGLE LEG HIP THRUSTS
Lay on your back, with one leg straight and other knee bent, foot planted flat on the floor. Place hands on the floor for balance. Lift your straight leg, so it’s hovering one to two inches above the mat. Lift your hips off the floor. Slowly lower back to start. Repeat 20 times and switch sides.
PRONE LEG LIFTS
Lay on your stomach, with your legs straight and feet pointed. Tighten your leg muscles and slowly lift one leg off the ground. Be sure not to roll onto your hip or bend either knee. Slowly lower your leg back to start. Do 40 reps and then switch sides.
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