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Slim Without the Gym: Sculpting Moves for Your Fitness Type

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If You Like Running

Focus on: Doing explosive jumps or leaps (aka plyometrics) to strengthen your core, hips, glutes, and thighs.

The payoff: Speed, agility and endurance, plus muscles that look oh-so-sexy.

What you'll need: A set of stairs or a step bench.

1. Speed Steps

Targets core, glutes, legs

Stand 6 to 12 inches in front of stairs with ball of right foot on first step, arms at sides and knees slightly bent. Quickly switch feet, powering from legs, not hips; keep torso tall, hips square and abs engaged. Alternate 20 to 40 fast steps without stopping.

2. Leapfrog

Targets core, glutes, hamstrings, calves

Stand with feet shoulder-width apart, toes turned out to corners. Squat down, bending knees 90 degrees. Look up slightly, bringing hands to chest level as you sink body weight into heels. Explode upward as high as you can, powering through hips and using arms for momentum. Land in a squat and repeat; do 5 to 10 reps.

3. Traveling Shuffle

Targets core, hips, inner and outer thighs, quads

Stand with feet hip-width apart, knees bent into a half-squat with palms facing forward at chest height. Without straightening legs, shift weight onto left leg, bending right foot behind you. Spring to the right side as far as you can, landing on bent right leg. Hold for 3 counts, finding your balance, then jump back to left side. Do 10 to 20 reps, alternating sides.

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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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