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8 Exercises That Help You Rock Your LBD

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    Nathaniel Welch

    About This Workout

    Here, we've got the goods to help you look hot all year round. "The key is to focus on smaller, controlled moves so you always keep resistance in your reps," says trainer Justin Gelband, the owner of ModelFit studio in New York City, where many a cover girl works it. Gelband shares the arm, ab and booty shapers that have them coming back for more. Grab a set of two- to three-pound dumbbells—at ModelFit, light makes tight—and use an aerobic step or a stair to do three sets of each move. Then let the #nofilter tags fly—you'll have nothing to hide.

    See the full Tone Your Trouble Zones Workout

  • Nathaniel Welch

    Serving-Tray Squat

    Targets shoulders, biceps, butt, and legs

    • Holding a dumbbell in each hand, stand with feet more than shoulder-width apart, left foot on step, right foot on ground; bend elbows by ribs 90 degrees, forearms fanning out slightly to sides.
    • Lower into a semisquat as you extend arms in front of you, keeping elbows slightly bent. Return to start, bringing elbows in as you stand.
    • Do 12 reps; switch sides and repeat.
  • Nathaniel Welch

    Booty Blaster

    Targets shoulders, hips, butt, and legs

    • Stand with left leg on step, knee slightly bent, and right leg extended diagonally to side and slightly behind you with toes on ground; hold dumbbells with arms extended forward at shoulder level, palms facing each other and knuckles touching.
    • Maintaining arm position, lift right leg a few feet, then lower, tapping toes down between reps.
    • Do 10 reps; switch sides and repeat.
  • Nathaniel Welch

    Power Play

    Targets shoulders, biceps, triceps, abs, butt, and legs

    • Stand with both feet on step, elbows bent out to sides at chest level, and hold dumbbells in front of shoulders.
    • Step right foot diagonally back onto ground as you rotate torso toward left, extending right arm diagonally up in front of you with palm facing down.
    • Return to start, switch sides and repeat.
    • Do 24 reps, alternating sides.
  • Nathaniel Welch

    The Atlas

    Targets shoulders, arms, abs, butt, and legs

    • Standing on step with right leg, hold dumbbells with arms extended out to sides just below shoulder level, elbows slightly bent and palms up, and bend left knee 90 degrees in front of you; start with left knee just below hip level.
    • Raise arms and left knee a few inches simultaneously (to shoulder and hip level, respectively), then lower to start.
    • Do 10 reps; switch sides and repeat.
  • Nathaniel Welch

    Static-Lunge Twist

    Targets shoulders, abs, butt, and legs

    • Stand with right foot on step, knee slightly bent, and left leg extended behind you, as you hold dumbbells with arms extended forward at shoulder level, palms facing each other and knuckles touching.
    • Lower into a lunge, bending both knees 90 degrees, then twist torso toward right, lowering weights to outside of right hip.
    • Twist torso to center, bringing arms in front of you, then straighten legs to return to start.
    • Repeat, this time twisting torso to left and lowering weights by left hip.
    • Do 10 reps, alternating sides. Switch legs and repeat.
  • Nathaniel Welch

    Breaking the (Wash)Board

    Targets shoulders, abs, butt, and legs

    • Holding a dumbbell in each hand, stand with left foot on step, knee slightly bent, and right leg extended behind you, toes on ground.
    • Lift dumbbells in front of you to shoulder level, arms straight and palms facing each other.
    • Bring right knee in toward chest as you stand up on step with left leg, lowering arms to either side of right knee.
    • Step back with right leg to start position, raising dumbbells in front of you again.
    • Do 10 reps; switch sides and repeat.
  • Nathaniel Welch

    Side Semiplank Crunch

    Targets butt, legs, abs, and arms

    • Holding a dumbbell in right hand, balance with left palm on step and left knee on ground, right leg extending behind you, toes touching ground; extend right arm forward at shoulder level, palm facing left.
    • Bring right elbow and right knee in toward each other. Extend arm and leg (don't touch toes on ground) and repeat.
    • Do 10 reps; switch sides and repeat.
  • Nathaniel Welch

    Lying Half-Jack

    Targets shoulders, abs, and butt

    • Lying on ground on right side, torso propped up on right elbow, extend left arm straight up and touch left toes to top of step (left leg is turned inward so that toes point down).
    • Lower left arm 45 degrees as you raise left leg 45 degrees (toes point down throughout).
    • Return to start.
    • Do 12 reps; switch sides and repeat.