You can maximize your toning efforts by doing the right moves for all of your most important muscles. Tracey Mallett, fitness expert and creator of bootybarre and bbarreless, created this targeted workout to do just that. If you stick to it three or four times a week, you should start to see results in less than a month.
Best for: Triceps
Triceps Dips With Kick: Start in a reverse tabletop position with feet and hands on ground and hips lifted slightly. Extend right leg up toward ceiling and bend elbows. This is your start position. Straighten elbows, lowering extended right leg toward ground while lifting hips. Return to start position. That’s one rep. Do 10 reps to right then 10 reps to left.
Best for: Biceps
Extended Leg Pushup: Start on all fours with hands under shoulders and knees under hips. Extend right leg back to hip height. This is your start position. Bend elbows, lowering forehead and chest toward floor. At the same time, lift leg so that body is in line from right heel to head. Straighten elbows to return to start position. That’s one rep. Do 10 reps then repeat with left leg lifted.
Best for: Obliques
Side Leg Lift: Kneel then lean to the right, lowering your right hand and extending your left leg. (Your right hand, right knee, and left toes are all on the ground.) Extend left arm overhead, making a straight line from left fingers to left foot. This is your start position. Lift left leg up toward the ceiling and draw left arm up toward it. Return to start position for one rep. Do 10 reps then repeat with the right leg lifted.
Best for: Glutes
Froggie Squeezes: Lie facedown with hands stacked to make a pillow for your forehead. Bend knees and bring heels together. This is your start position. Squeeze heels together, lifting knees and thighs off ground. Hold for one second, then release to start position. That’s one rep. Do 20 reps.
Best for: Hamstrings
Attitude With Extension: Stand with your left hip alongside a counter or other sturdy surface, left hand lightly resting on it for support. Hinge forward from hips and lift right leg back, bending right knee toward right. (Body is in line from right knee to head.) Keep standing leg slightly bent. This is your start position. Extend right leg, keeping toes lifted. Return to start position. That’s one rep. Do 15 reps then repeat with left leg lifted.
Best for: Calves
Second Position Plies: Stand with feet wider than hips , feet turned out. Bend knees and lift heels, bringing hands to a prayer position front of chest. This is your start position. Keep heels lifted as you straighten legs and lift arms overhead. Lower to start position. That’s one rep. Do 15 reps.
Best for: Abs
Roll With Single Leg Extension: Start lying face-up with knees bent over hips, hands holding back of thighs, and head and shoulders lifted. Draw core in to roll up to seated. Lower left foot to ground and extend right leg, sliding right arm up to right calf. Extend left arm to left and back, lengthening spine. Bring hands to back of thighs and roll back to start position. Repeat with left leg and right arm extended for one rep. Do 10 reps.
Best for: Quads
Booty Lifts: Cross your forearms on top of a sturdy surface, such as a counter or the back of a couch. Walk your hips back until your back is flat. Bend both knees, then come up onto the ball of your left foot while lifting your right leg so toes point toward the ceiling. Keep your spine long and lift just until you feel the back of your legs start to work. This is your start position. Lift your right leg one inch higher, then lower it to the start position. That’s one rep. Do 30 reps then repeat with the left leg lifted.