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Slim Without the Gym: Sculpting Moves for Your Fitness Type

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Your new summer workout strategy: Give your sculpting and calorie-blasting routine an outdoor spin. Whether you're a runner, swimmer, hiker, biker, or tennis girl, we've got the moves for you.

If You Like Tennis

Stash the yoga DVD and power down the treadmill -- because, honestly, there is no better time than right now to step outside and mix up your workout. Tom Williams, a U.S. Olympic swimmer and owner of the Burn Fitness health club in Santa Monica, California, offers his strategies and advice on how to stay injury-free, better your results and go at it longer when you walk, run, bike, swim, and more. Do two sets of each exercise that matches your activity. In just two weeks, you'll feel stronger, look leaner, and channel your inner jock.

If you like to play tennis...

Focus on: A combo of leg strength and core work, especially for the obliques (the muscles at your waistline).

The payoff: More power on the court and a lower risk of injury.

What you'll need: A set of 3- to 5-pound dumbbells.

1. Balance Toe Touch

Targets abs, obliques, lower back, thighs, calves; improves balance

Stand on right leg, knee straight (not locked), and hinge forward from the waist, bringing torso parallel to floor as you lift left leg behind you to hip height. Touch right hand to toes. Hold for 10 seconds, engaging core muscles to maintain balance. Return to start. Do 10 to 20 reps; switch sides.

2. Standing Rotation

Targets shoulders, arms, abs, obliques

Stand with feet shoulder-width apart, holding dumbbells in hands, arms extended at chest height. Slowly twist torso as far as you can to the right, bringing left arm across body. Keep abs tight, hips and head facing forward. Return to center and twist to left. Do 20 reps, alternating sides, then increase pace and do 20 to 40 more.

3. Tennis Lunge

Targets abs, obliques, glutes, hamstrings, quads, calves

Stand with feet hip-width apart. Lunge forward with left foot, bending knees 90 degrees; keep torso straight. As you come forward, touch inside of left foot with left hand (elbow stays outside of knee). Step back to start. Do 10 to 20 reps; switch sides and repeat.

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3/2/2012 03:10:14 AM Report Abuse
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