C.1
C.2
D. Leg Circles
Keeping your toes pointed and your heel close to your seat, draw a circle the size of a tennis ball with your right knee. Look at you, you’re circling away cellulite!
D.
ADVANCED:
Place and squeeze the ball behind your bent knee throughout the exercise
.
P
HYSIQUE
57 T
IP
If you want to be chiseled, you’ve got to feel the heat. The more heat in your muscles, the more those fat cells can’t stand it!
FIGURE SKATER
It’s time to push those seat muscles into overload! Feel the burn and keep your focus on a firmer flank—this series of moves will help you carve out that coveted indentation on the side of your seat.
MUSCLES TARGETED:
Entire seat, hamstrings, obliques
WHAT YOU’LL NEED:
A waist-high, sturdy piece of furniture
The Setup
Stand with your furniture on your left side (in the workouts, we’ll do both sides). Lean sideways to place your left forearm on the furniture, keeping your hips in line with your elbow. Now take a big step away from the furniture so that your torso lengthens on an incline. You can place your right hand on the furniture in front of your left hand for additional support.
Make sure your left foot is directly below your hips (pointing slightly toward your furniture) and soften that knee.
Raise your right leg up to hip level and straighten it directly out to your side so that your body forms a T shape. Now bend your right knee about 90 degrees so that your heel moves toward your seat. Keep the right foot a little higher than your knee and keep your toes pointed. Remember to engage your abs. This is your starting position.
VARIATIONS
A. Pulses to the Side
Lift and lower your right leg about 2 or 3 inches in small, controlled movements using the muscles in the side of your seat—you’ll feel these kick in right away! Try not to let the leg swing forward; keep your toes pointed and your right thigh in line with your torso.
B. Press Leg Back
Now flex your foot and press the right leg back behind you in small, controlled movements, keeping the knee bent at 90 degrees and feeling the squeeze in the back of your seat. Keep your abs tight and your hips stacked.
B.