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The Short Shorts Workout

Tone your butt, thighs, and calves in just 15 minutes -- and show some leg this summer.

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90-Degree Lift

What you'll need: A yoga mat (or a bath towel and a chair)

Targets: Butt, outer and inner thighs

  • Stand with feet shoulder-width apart, holding one end of rolled-up mat (or chair back) in front of you with both hands.
  • Bend knees slightly and hinge forward from hips, extending arms to plant vertical mat on floor a few feet in front of left foot so that back is parallel to floor.
  • Keep both hands on top of mat for support and extend right leg out to side, toes pointed.

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Standing Leg Curl

Targets: Hamstrings and calves

  • Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it's parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.
  • Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)
  • Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.
  • Do 20 pulses up and down. Switch legs and repeat.

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Heaven and Earth

Targets: Back, abs, butt, and quads

  • Stand with feet together, holding one end of rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.
  • Lower into a squat, then exhale slowly as you fold upper body over thighs, forming a ball: Tuck chin and bend elbows to pull mat to knees.

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Open and Shut

Targets: Shoulders, back, abs, and quads

  • Stand with feet together, toes pointed out to sides, holding rolled-up mat (or towel) near ends in front of thighs with both hands.
  • Extend right leg in front of you, toes on floor. Reach arms overhead, leaning back to form a diagonal line from right hand to right toes.

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Inverted Butterfly Leaps

Targets: Shoulders, back, arms, abs, inner thighs, and calves

  • Stand with feet hip-width apart, straddling rolled-up mat (or towel).
  • Bend over and place palms shoulder-width apart on floor so that body forms an inverted V.

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What do you think? Review this slideshow!

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bethg11288 wrote:

This is a fantastic workout, but I admit to being a bit too out of shape to do the inverted butterfly leaps right off the bat. I'm hoping to work my way up to them using some of the other inverted yoga positions to strengthen my arms and abs enough to finally succeed. Really looking forward to improving using this routine.

5/28/2013 08:00:58 PM Report Abuse
divajuan87 wrote:

This is great!!!

12/6/2011 12:05:29 AM Report Abuse
supersarajane1 wrote:

@maura19600 - You can print all of the slides. There is a printer icon (the last image on the right near where you can share this link on various social media sites), click it and it'll bring up a new window. Click "print all slides" and provided you have a printer hooked up, they'll print. Hope this helps.

5/11/2011 11:41:22 AM Report Abuse
maura19600 wrote:

There is no way to print out all the slides; so you can use them in the workout room.

2/17/2011 12:01:28 AM Report Abuse
acousticsoflife wrote:

The rep counts are in the videos.

7/12/2010 09:36:48 AM Report Abuse

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