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08
Jan
2018
Sculp Every Inch
 By Khyati Rupani

Walking Lunge


Tones butt and legs.

Stand with feet together, hands on hips. Step forward with left foot as far as comfortable. Land on heel, controlling descent as you bend knees and drop hips, keeping left knee directly above ankle. Don’t lean forward. Stop when left thigh is parallel to the ground. Stand back up by squeezing glutes and pushing off with back toes; bring right foot next to left foot. Repeat with right leg, slowly lowering into lunge.




Tree Sit

Tones butt and legs

Sit with back against tree trunk, fence, or wall so knees are bent at 90 degrees and ankles are directly beneath knees. (You can use hands to help you get into position, or if the surface is smooth, side down into position.) Hold 20 seconds, then return to standing.




Double lift

Tones abs and back

Start on hands and knees with back flat. Tighten abs without sucking in. Raise and extend right leg behind you, parallel to ground. When you feel stable, raise and extend left arm forward, so it’s parallel to ground. Simultaneously raise and lower arm and leg 2 to 3 inches. Do all reps, then lower and switch sides.




Reverse Curl

Tones abs

Lying face up with legs bent, place hands under small of back and lift feet off ground so knees are over torso. Contract abs, pulling knees toward chest, and release without letting feet touch ground, then repeat. Avoid swinging thighs or raising hips; this is a very small movement.




Triceps Dip

Tones arms and back

Sit on edge of bench, wall, or railing with hands grasping edge, feet flat on ground. Walk feet forward a few steps, knees over ankles, and shift hips just off bench. Bend elbows back as you lower hips to just below bench level. Straighten arms, pressing body back up. (if shoulders feel strained, don’t dip as low.)




Push-Up

Tones chest, arms, and shoulders

Get down on hands and knees. Walk hands forward and lower hips until torso forms a straight diagonal line from shoulders to hips to knees. Spread hands slightly wider than shoulders, fingers pointing forward. Bend elbows out to sides as you lower chest almost to ground. Straighten arms to push back up.