Single leg squat reverse fly with ball
Works thighs, butt, back, arms, shoulders, and neck
A. (top) Start with a 5- to 8-pound dumbbell in each hand and right leg lifted so top of right foot rests on exercise ball behind you. Bend left knee to 45 degrees, rolling ball backward and hinging forward until back is parallel to floor and arms are hanging down.
B. (bottom) With elbows slightly bent, raise each arm a few inches and hold for 10 seconds. Raise arms 2 inches more, and hold for 10 seconds; repeat pattern 3 more times, ending with arms at shoulder height. Slowly lower arms in 4 (10-second) increments. Repeat with opposite leg.
Trainer tip: Trouble balancing? Draw abs in and up and square your hips, imagining your inner thighs are drawing toward one another.
Ball bridge fly
Works hips, hamstrings, butt, chest, arms, and shoulders
A. (top) Lie on back with feet on top of exercise ball and legs straight. (Don’t lock your knees.) Hold a 5- to 8-pound dumbbell in each hand, arms raised over chest. Press heels into ball, and lift hips so body forms a straight line. (Don’t let your hips sag.)
B. (bottom) Bend elbows slightly, open arms a few inches to the side; hold 10 seconds. Open 2 inches more, and hold 10 seconds; repeat 3 more times. Close arms in 4 (10-second) increments.
Trainer tip: It’s OK to take a quick break partway through if you need to.
Abs: Lateral Roll
The benefit: This is one of the most challenging exercises for your entire core—from your shoulders to your hips. If you think your abs are strong, test them with this exercise to find out if they’re really strong.
How to do it: Lie on your back on a Swiss-ball so that your upper back is on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out from your sides. (It helps to hold a broomstick across your body.) Without allowing your hips to sag, roll across the ball to the left as far as you can. Reverse directions and roll as far as you can to the right. Continue back and forth for 30 seconds.
Abs: Lateral Roll
The benefit: This is one of the most challenging exercises for your entire core—from your shoulders to your hips. If you think your abs are strong, test them with this exercise to find out if they’re really strong.
How to do it: Lie on your back on a Swiss-ball so that your upper back is on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out from your sides. (It helps to hold a broomstick across your body.) Without allowing your hips to sag, roll across the ball to the left as far as you can. Reverse directions and roll as far as you can to the right. Continue back and forth for 30 seconds.
Chest: Pushup Plus
The benefit: Besides working your chest as effectively as any exercise, the “plus” part of this movement hits your serratus anterior—a small but important muscle that helps move your shoulder blades. Strengthen your serratus, and you’ll improve your posture and reduce your risk of shoulder injuries—as you build your chest.
How to do it: Assume a pushup position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head [A]. Lower your body until your chest nearly touches the floor. Pause, and then push back up. As you straighten your arms, push your upper back toward the ceiling. This extra movement is slight; you’ll rise up only another couple of inches. Pause for a one count, then repeat. For another great chest exercise, check out this little-known pushup variation.
Shoulders: Barbell Push Press
The benefit: This exercise engages the quadriceps muscles of your thighs to help you generate more force. The upshot: You’ll be able to use heavier weights, while activating a greater number of total muscles.
How to do it: Grab a barbell with an overhand grip that’s just beyond shoulder-width, and hold it at shoulder level in front of your body. Stand with your feet shoulder-width apart [A]. Now dip your knees [B], and then in one movement, straighten your legs as you explosively press the barbell over your head until your arms are straight. Lower and repeat.
Want more ways to broaden your torso? Click here to see the secret shoulder shaper you should start doing today.
6. Heel-touch squats with dumbbells
6. Heel-touch squats with dumbbells
Chris Eckert
Targets: butt, legs
Stand with feet facing forward, slightly wider than shoulder-width apart, hands hanging at your sides. In each hand, hold the end of a dumbbell so it dangles from your fingers. Sink into a squat, keeping the chest lifted, and continue to lower yourself until the end of the dumbbells hits the heel of your shoes. Slowly stand upright.
Stand with feet facing forward, slightly wider than shoulder-width apart, hands hanging at your sides. In each hand, hold the end of a dumbbell so it dangles from your fingers. Sink into a squat, keeping the chest lifted, and continue to lower yourself until the end of the dumbbells hits the heel of your shoes. Slowly stand upright.
. Karate kids
Chris Eckert
Targets: biceps, shoulders, upper back, butt, legs
Assume a squat position, feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Tuck your elbows in to your sides, ball your hands into fists, and bring them up to your shoulders, palms facing in. Punch both arms straight out in front of you, keeping arms parallel to the floor and turning palms down, then move hands back to the starting point. Remain in the squat position while doing the exercise. (To make this harder, hold dumbbells.)
Sit on the floor with your knees bent, feet hip-width apart and flat on the floor. Grab the backs of your thighs and suck in your navel so your torso forms a C. Keeping your back rounded, slowly roll back as low as you can with your feet planted on the floor. Take three deep breaths. Return to start, Repeat twice without resting.
Lie on your back. Bring your knees towards your chest and grab your shins. Brace your abs. As you lift your head, neck and shoulders off the floor, extend your legs. Hold them about 30 centimetres off the floor and straighten your arms over your head with your palms up. Bring your knees back up to your chest and grab your legs again. That’s 1 rep; do 8.
Lie on your right side with your right upper arm on the floor and your head resting on your right hand. With knees straight, bend at your hips so your legs and torso form a slight angle. Raise your left leg 15 to 20 centimetres and make 8 small forward circles from the hip, raising the leg higher with each one. From the highest point, make 8 more small circles in the other direction as you lower the leg to start. That’s 1 rep. Do 3, then repeat on the other side.
Grab a pair of 3 to 5kg dumbbells and lie with your upper back on a fitness ball, feet flat on the floor. Position dumbbells over shoulders. Press weights straight up. Once arms are straight, brace abs and lift shoulder blades off the ball. Pause, then lower back to start. Do 8 to 10 reps.
Grab a pair of 2 to 4kg dumbbells, stand with feet hip-width apart. With arms slightly bent, raise weights until arms are parallel to floor. Rotate torso to the right. Rotate back to the centre and lower arms. Repeat to other side. That’s 1 rep; do 6.
Sit with your legs extended in front of you, knees straight and toes pointing up. Extend your arms to your sides at shoulder height, palms down. Twist your upper body as far as you can to the left without compromising your posture or shifting your hips or legs. Pulse twice, reaching farther to the left each time. Return to centre and repeat the move to the right. That’s 1 rep; do 5. To make it harder, hold a 2kg weight in each hand.
Read more: Gabrielle Reece Exercises for Firming - Home Firming Exercises - Redbook
Read more: Gabrielle Reece Exercises for Firming - Home Firming Exercises - Redbook
Modified side plank
Dumbbell Overhead Triceps Extension
Sets: 2
Reps: 10
Start position
Start with your torso upright and the weight above your head with your arm straight.
Movement
Lower the weight slowly by pivoting at the elbow and keeping your upper arm still.
Keep your body upright throughout the move.
Assume a squat position, feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Tuck your elbows in to your sides, ball your hands into fists, and bring them up to your shoulders, palms facing in. Punch both arms straight out in front of you, keeping arms parallel to the floor and turning palms down, then move hands back to the starting point. Remain in the squat position while doing the exercise. (To make this harder, hold dumbbells.)
Rolldown
Works core, glutes and hamstrings
Double-Leg Stretch
Works core, shoulders, back, glutes and legs
Side Leg Circles
Works core and inner and outer thighs
Fitness ball reverse hyperextension
- Lie face down with your torso and hips resting on the ball, and place your hands on the floor in front of you for balance.
- Raise your legs so they’re even with your body.
- Keeping your toes turned out, squeeze glutes and lower back to extend straight legs up to the ceiling.
- Lower to straight position, repeat.
Chest Press With Crunch
Works core and chest
Lateral Raise with rotation
Works core and arms
Spine Twist
Works shoulders, obliques, back, glutes and legs
Read more: Gabrielle Reece Exercises for Firming - Home Firming Exercises - Redbook
Abs-pose ball taps
Chris Eckert
Targets: abs, core, shoulders
Sit on the floor with legs bent, feet planted on the floor, and knees pointed toward the ceiling. Hold a medicine ball straight out in front of your face. Raise your feet a few inches off the floor and lean back so you are balancing on your gluteus. Keeping your arms straight, twist your torso to the right, then tap the ball to floor next to your right hip. Return to center. Then twist to the left side.
Sit on the floor with legs bent, feet planted on the floor, and knees pointed toward the ceiling. Hold a medicine ball straight out in front of your face. Raise your feet a few inches off the floor and lean back so you are balancing on your gluteus. Keeping your arms straight, twist your torso to the right, then tap the ball to floor next to your right hip. Return to center. Then twist to the left side.
Read more: Gabrielle Reece Exercises for Firming - Home Firming Exercises - Redbook
Modified side plank
Chris Eckert
BackNextDumbbell Overhead Triceps Extension
Sets: 2
Reps: 10
Start position
Start with your torso upright and the weight above your head with your arm straight.
Movement
Lower the weight slowly by pivoting at the elbow and keeping your upper arm still.
Keep your body upright throughout the move.
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