The Toning Trick Trainers Use Themselves pg2

The secret to scoring awesome abs, to-die-for thighs, and a beautiful bum is simple…

by COSMO

The secret to scoring awesome abs, to-die-for thighs, and a beautiful bum is simple: Attack each area from two directions. Here, we show you how.

Exercise physiologist and certified personal trainer, Sal Fichera, explains a simple and effective workout to specifically slim and sculpt your top trouble spots. What makes this lean routine so special is that it targets each problem area from two angles. ‘Your muscles are multidimensional, so to sculpt your abs, bum and thighs, you have to attack them from two directions,’ says Fichera. Try this two-pronged approach three times a week on non-consecutive days and you should make noticeable progress in one month.

ABS
BUM
THIGHS

Booty Boost
Stand tall with your feet parallel and your knees slightly bent. Hold a 3-5kg dumbbell in each hand, palms facing your thighs. Retract your shoulder blades and arch your lower back slightly so your bum is sticking out. Look straight ahead as you inhale and hinge forward from your hips, reaching the weights toward your ankles. Stop when you begin to feel tightness in your hamstrings. ‘Working against gravity in this way helps to lift and tighten the fleshy part of the upper buttocks,’ Fichera explains. Exhale as you straighten back up to starting position. Do two sets of 12 reps.

Saddlebag Squeeze
Stand tall with your knees slightly bent, holding the back of a chair for support. Bend forward slightly from the hips to protect your lower back and shift your weight to your right side. Squeeze your glutes as you slowly extend your left leg out behind you. ‘In order to really target your saddlebags, concentrate on raising your leg to a 45-degree angle with your toes pointed downward,’ notes Fichera. Go as high as you can comfortably go without arching your back. Hold for one second and return to starting position. Do 12 reps and switch legs, working up to two sets.