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From Flab to Fab: Tone Up in 15 Minutes

Stop muffin top, nip hips, and trim thighs! This Pilates and plyometrics routine tones every trouble zone.

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Targets: Abs, butt, hamstrings, inner and outer thighs

  • Stand with feet wider than shoulder-width apart, toes turned outward 45 degrees and arms extended out to sides at shoulder level, palms down.
  • Bend knees until thighs are parallel to floor and lower arms so that wrists cross in front of hips.

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Bend and Stretch

Targets: Shoulders, back, abs, butt, thighs, and calves

  • Start in downward dog: Get on all fours on mat, tuck toes under and press hips up to form an inverted V.

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Targets: Arms, abs, obliques, butt, and thighs

  • Lunge right leg out to right, toes pointing right, left leg straight. Press palms together overhead with elbows bent about 90 degrees out to sides (like a genie).
  • Keeping hips squared, side bend at waist toward right.
  • Next, reach with extended arms and torso toward right. Hold for 1 count, then pull torso back and bend elbows to return to side-bend start position.
  • Do 10 reps. Switch sides (lunge and bend to left); repeat. Do 2 sets.

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Kneeling Leg Circle

Targets: Shoulders, back, abs, butt, inner and outer thighs

  • Kneel on mat, extend left leg out to left (toes on mat) and side bend at waist to right to place right palm on mat near right knee.
  • Lift left foot off mat with toes slightly turned out; with leg, slowly draw 10 large clockwise circles, then 10 counter-clockwise circles.
  • Switch sides, repeat. Do 2 sets.

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Alternate V-Sit Roll

Targets: Abs, obliques, and lower back

  • Sit on mat with knees bent, feet flat and arms by sides.
  • With knees bent, lift feet off mat until shins are nearly parallel to floor and lean torso back 45 degrees into V-sit; extend arms forward.

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What do you think? Review this slideshow!

maracaibo1 wrote:

really perfect !!!

12/5/2011 06:14:19 PM Report Abuse
sarahparker5 wrote:

I am not sure these exercises should be considered plyometric...Plyometric exercises incorporate explosive jump training deigned to increase power. Some good examples of true plyo training jump squats and box jumps.

5/15/2011 07:07:20 AM Report Abuse
Wild_Flower wrote:

150 isn't big

5/12/2011 02:27:11 PM Report Abuse
vickyfrancs wrote:

I've done most of the express workouts...... maybe 15 mins or 20. I haven't lost weight. but I've lost inches.... not much... but I can see small changes. I am 5'41/2 150 pounds. I've always been big. But these small changes makes me feel better. I am also 47 years old. But thank you for everyone in Fitness......your doing a good job.

10/16/2010 10:08:32 PM Report Abuse

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