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Look Sexy in Shorts: The Workout

Get your legs ready for their big summer reveal with these butt-firming, thigh-sculpting, and calf-toning moves.

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Karen Pearson
Karen Pearson
Karen Pearson
Tiptoe plie squat
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
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Beginner: Plie Squat

Targets: Abs, glutes, hamstrings, and quads

  • Stand with feet slightly more than shoulder-width apart, toes pointed out about 45 degrees.
  • Squat, keeping abs engaged, hands on hips and knees aligned with ankles.
  • Squeeze glutes to stand up. Do 15 reps.

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Beginner: Donkey Kick

Targets: Glutes

  • Get on all fours on mat (hands under shoulders, knees under hips).
  • Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
  • Lower knee without touching floor; lift again. Do 15 reps.
  • Switch legs; repeat.

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Beginner: Curtsy Lunge

Targets: Glutes, hamstrings, and quads

  • Stand with feet hip-width apart, hands on hips.
  • Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees, keeping right knee directly above right ankle.
  • Return to start.
  • Switch legs; repeat. Do 20 reps, alternating sides.

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Intermediate: Tiptoe Plie Squat

Targets: Glutes, hamstrings, quads, and calves

  • Stand with feet more than shoulder-width apart, toes pointed out 45 degrees.
  • Lift heels off floor and squat, keeping knees above ankles.
  • Squeeze glutes to stand up; lower heels. Do 15 reps.

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Intermediate: Donkey Kick Crossover

Targets: Glutes, quads

  • Start on all fours (hands under shoulders, knees under hips).
  • Keeping right knee bent, flex right foot and lift knee to hip level.
  • Lower right knee to outside of left knee, then diagonally lift it back to hip level.
  • Do 15 reps; switch legs. Repeat.

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Intermediate: Curtsy Lunge with Lift

Targets: Glutes, hamstrings, and quads

  • Stand with feet hip-width apart, hands on hips.
  • Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees.
  • Push off with left foot to bring left bent knee to hip level in front of you.
  • Hold for 2 counts; return to curtsy lunge.
  • Do 15 reps. Switch legs and repeat.

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Advanced: Plie Squat with Frog Jump

Targets: Glutes, hamstrings, and quads

  • Stand with feet slightly more than shoulder-width apart, toes pointed out 45 degrees.
  • Squat, keeping knees above ankles.
  • Stand up. Do 15 reps.
  • Then do 15 more reps, jumping between squats.

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Advanced: Donkey Side Kick

Targets: Abs, glutes, and quads

Start on all fours (hands under shoulders, knees under hips).

  • Keeping right knee bent 90 degrees, lift right knee out to side at hip level.
  • Straighten right leg, point toes, then lower foot to floor.
  • Lift leg back to hip height. Bend knee and return to start.
  • Do 15 reps. Switch legs; repeat.
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    Curtsy Lunge with Roundhouse

    Targets: Glutes, hamstrings, and quads

    • Stand with feet hip-width apart, fists in front of chest.
    • Lunge back with left leg, crossing left foot behind right; bend both knees 90 degrees.
    • Push into right foot as you lift left leg, kicking it in an arc out to the left side.
    • Return to curtsy lunge.
    • Do 15 reps; switch legs and repeat.

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    What do you think? Review this slideshow!

    7540981900
    jarandacastillo wrote:

    this system or whateva this is works im serious you feel the burn in ur thighs

    6/11/2010 09:21:06 PM Report Abuse

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