The newest way to shape up your belly, butt, and thighs without stressing your joints: Flip your workout upside down! These five ballet-inspired moves use one piece of equipment you're sure to have in your home—a wall to gently increase your flexibility and range of motion. The result: You'll isolate the tough to reach muscles that pull in your belly, lift your backside, and trim your thighs. The perfect complement to weight-bearing exercises such as walking, inverted moves use gravity to naturally boost circulation and provide an instant energizing rush. They also give your knees and hips a break from the pounding of upright life.
The Expert: Ellen Barrett, certified personal trainer, Pilates expert, and star of Prevention's Flat Belly Diet Workout DVDs (available at flatbellydiet.com developed this routine).
Workout at a Glance
What you need: Open wall space (4 to 6 feet) and a mat. Resistance band is optional.
How to do it: Perform the routine barefoot 4 or 5 times a week. Do 10 slow, controlled reps of each move. Start with the Main Move. If that's too difficult, do the Make it Easier variation. Not challenging enough? Try the Make it Harder version.
For faster results: Do 2 sets of each exercise and add 30 minutes or more of cardio most days of the week.
Article and exercise from Prevention.com
Lie on back with butt against wall, arms at sides, knees bent, and feet planted 3 to 4 feet up wall. Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down.
MAKE IT HARDERCross right ankle over left knee so only left foot is on wall, then roll up, pause, and lower. Do the full number of reps, then switch feet.
MAKE IT EASIERDon't use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.
Happy Exercising!
