The Jeans- Body Workout

The Jeans- Body Workout

Jeans have the ability to make you feel yoursexiest…or to squish you in all the wrong places. These easy exercises will reward you with a flat stomach, tight butt, and slim thighs so you can rock any pair with total confidence.

Most women would rather eat nails than try on a bikini under the soul-crushing glare of dressing-room lights. But shopping for jeans can be almost as traumatizing. Unlike slipping into a skimpy two-piece that lets everything hang out, shimmying into a pair of jeans means squeezing everything in. And all too often, one of three culprits keeps you from a perfect fit: muffin top, thick thighs, or a flat butt. While you can’t solely target your trouble spots (no amount of crunches will instantly or effectively zap your belly fat), the right fitness routine can significantly help reshape your body. The moves here are meant to build

and define your backside, strengthen and flatten your core, and blast fat toslim your legs.

They’re also designed for your busy schedule: Each workout takes only 10 to 15 minutes, and all you need is a pair of dumbbells (try starting with five to 10 pounds and increasing as that becomes too easy).

Choose your top priority and complete the workout on its own (or as an add-on before your regular routine), or put all three together into one master total-body workout.

Build Slim, Sexy Stems

Carrying extra weight on your thighs? That could point to a dependence on steadystate cardio. To lean out your legs, you need to supplement your slow-and-steady routine with fast-and-furious interval strength training. Along with burning calories, you’ll also be building lean muscle, which sets off a chain reaction that boosts your metabolism, fires up your fat burners, and sculpts the lean, toned legs you crave. 
Perform 10 reps of each move without resting between exercises. Do as many rounds as you can in two minutes. Rest two minutes; do two or three rounds.

A. Dumbbell Squat to Overhead Press

Hold a pair of dumbbells at shoulder height with your elbows bent and feet hip-width apart.

Keeping your chest upright, bend your knees and lower until your thighs are at least parallel to the floor (a).

As you stand, press the weights overhead until your arms are straight (b).

 Return to start. That’s one rep.

1B. Alternating Lateral Lunge

Holding a pair of dumbbells at your sides (a), step out to the left with your left leg; bend your

knee and sit back to lower into a side lunge, keeping your back flat as you lower the right

dumbbell to the inside of the left foot (b). Press through the left foot to return to start. That’s

one rep. Repeat on the other side and continue alternating for five reps on each side.

1C. Straight-Leg Deadlift with Row

Hold a pair of dumbbells in front of your thighs and stand with your feet hip-width apart (a). Bend forward and lower the weights until your back is parallel to the ground, keeping your back flat and weights close to your body (b), then bend your elbows and pull the dumbbells up towardyour chest (c). Return to start. That’s one rep.

1D. Dumbbell Squat Jump

Holding a pair of dumbbells at your sides, sit your hips back and lower into a squat (a),

then push through your heels and jump as high as you can (b).

Land softly. That’s one rep.

Trim and Tone Your Waistline

the muffin top is one of the most common gripes among women, but this workout will free you from spanx. First, it focuses on stabilization and rotational moves that strengthen your entire core. it also stretches your hip flexors (when these muscles are tight, they can exaggerate a belly pooch), and the intervals skyrocket your calorie burn and keep your metabolism lifted long after yourworkout. Do as many reps of each move as you can in 30 seconds, resting 30 seconds between exercises. rest one to two minutes; repeat two or three times.

1A. Pushup Row

get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart (a).

Brace your abs, then pull one dumbbell to the side of your chest (b).

 Lower the dumbbell, then repeat with the other arm. That’s one rep.

1B. Rear-Foot Elevated Split Squat with Overhead Press

Holding a dumbbell in your left hand at your shoulder, stand about two feet in front of a step or bench and place the top of your right foot on it (a).

Bend your knees to lower into a lunge until your right knee grazes the floor, keeping your chest upright and hips directly under your body (b).

Push through your left heel to stand, pressing the dumbbell directly overhead. That’s one rep. complete as many as you can in 30 seconds, then switch sides and repeat.

1C. Golf Squat

stand with your feet more than hip-width apart, holding a dumbbell with both hands in front of your body. Keeping your chest upright, bend your knees to lower into a squat (a).

 As you stand, rotate your torso to the left as you raise the dumbbell over your shoulder (like you’re swinging a golf club) (b).

 Return to start; repeat, rotating to the right side. That’s one rep.

Sculpt a High, Tight Tush

Women tend to be quad dominant (thanks to hours behind a desk and the endless squats and lunges demanded by boot-camp instructors) and suffer from what’s known as gluteal amnesia—your butt literally forgets how to work. this workout wakes up your glutes and loads your posterior chain (the group of muscles running down the back of your body) to strengthen, lift, and shrink your derriere. Perform 10 reps of each of the four exercises, resting when needed. complete as many sets as you can in 10 minutes.

1A. Double-Leg Hip Bridge

Lie faceup with your feet flat on the floor, arms at your sides, palms facing up (a).

Lift your hips off the floor, keeping your weight on your heels, until your body forms

a straight line from shoulders to knees (b).

Pause, then lower to start. That’s one rep.

1B. Single-Leg Romanian Deadlift

stand with your right foot raised off the floor, and hold a dumbbell in your right hand (a). Bend forward, keeping the dumbbell close to your body (b).

Return to start. That’s one rep. Switch sides and repeat.

1C. Plank with Leg Lift

get into a plank position with your elbows on the floor directly beneath your shoulders (a). Brace your core and lift one foot off the floor, keeping the rest of your body perfectly still

(b). Return to start, then repeat with your other leg.

1D. Bent-Knee Dumbbell Deadlift

set a pair of dumbbells on the floor in front of you. squat, keeping your chest up, and grab them with an overhand grip (a).

 contract your glutes and stand up with the dumbbells, straightening your legs and thrusting your hips forward (b).

 slowly lower the dumbbells to the floor. That’s one rep. n

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