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Slim Without the Gym: Sculpting Moves for Your Fitness Type

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If You Like Hiking or Walking

Focus on: Sculpting your abs, glutes, hips and thighs.

The payoff: You'll walk farther and faster and burn more calories while sidestepping injuries -- especially if you're hiking down a steep slope.

What'll you need: Nada -- just your body weight (you can use a mat if you prefer it to the floor).

1. Single-Leg Bridge

Targets abs, lower back, hip flexors, glutes, hamstrings

Lie faceup on floor, knees bent and thighs touching. Extend arms over head, palms up. Lift right leg 45 degrees, keeping thighs together. Press through left foot while lifting hips until body forms a straight line from shoulders to right foot. Hold for 3 counts. Slowly lower hips, barely touching floor; keep leg lifted. Do 10 to 20 reps; switch sides and repeat.

2. Windmill

Targets abs, obliques, mid to lower back

Stand with feet hip-width apart, arms extended out to sides at chest height. Bend forward 90 degrees from the waist, with knees slightly bent. Keeping hips square, slowly twist upper body to the right, reaching left hand to right toes and extending right arm toward the ceiling. Hold for 5 counts, then return to center and repeat on opposite side. Do 10 to 20 reps, alternating sides.

3. Spin Squat

Targets core, glutes, hamstrings, quads, calves

Stand with feet a little more than shoulder-width apart, elbows bent, hands parallel to shoulders. Sink into a low squat, bending knees 90 degrees; hold for 3 seconds. Pivoting on right foot, spin 180 degrees so you're now facing the opposite direction. Land immediately in a squat. Repeat, spinning 180 degrees back to start on right leg. Do 10 reps; switch legs and repeat.

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a3984502 wrote:

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3/2/2012 03:10:14 AM Report Abuse
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1/10/2012 06:59:19 PM Report Abuse

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