Pilates Double Leg Stretch
Pilates focuses on core strength, which subsequently leads to flatter and firmer abs. The double leg stretch is one of the easier exercises to master but it works both upper and lower abs for amazing results. Lie on the floor with pelvis in neutral position. Contract your abs and pull your knees into your chest. Wrap your arms around your knees pulse for two counts and then extend both legs and arms out until almost parallel to the floor. Try to not to lower arms and legs too much to prevent lower back from lifting off the floor. Return back to starting position and repeat for 10-15 reps for a total of 2 sets.
Martial Arts Squat Kick
Martial arts requires amazing flexibility, stamina, and lower body strength. The squat kick is one of the best exercises for developing endurance and works the entire lower body including quads, hamstrings, and especially glutes. As an added bonus abs and lower back get worked as well. Stand with feet shoulder width apart, knees slightly bent, arms at your sides bent at a 90 degree angle. With abs contracted and back straight, bend at the knees and stick your butt back until thighs are parallel to the floor . Be sure your butt is going back far enough to keep knees from going past the toes. Return to starting position bring right knee to chest and kick out in front of you at waist level without locking your knee. Repeat 10-15 times alternating legs for a total of 2 sets.
Boxing Weighted Jabs
Aside from a strong core, and endless endurance boxers have amazing arms with explosive power. One of the best ways to get sculpted arms is to superset other arm exercises with weighted jabs. Wrap a light to medium resistance band from back to front around your upper back. Hold the ends at chest level and lowly punch out to the front without locking your elbow. Return to starting position and repeat 15-20 times on each side. This is not a speed drill so take your time to prevent injuries. Count out two and back one if you have trouble slowing down.
Ballet Plie Squat
This is one of the most basic ballet moves that is designed to improve posture and strengthen and tone legs without creating bulk. Stand with feet considerably wider than shoulder width apart and toes pointed out. With abs contracted and back straight bend at the knees until thighs are parallel to the floor. Try to keep your butt tucked in for maximum stability. Squeeze glutes and legs while returning to starting position. Perform 20 reps between sets of regular squats, leg presses, or any other leg exercises for best results. You can try 4 sets of 20 at home if you don’t have time for a leg workout since this exercise works inner, outer, front, and back of thighs plus glutes.
Military Pushups
The military demands great upper body strength and the pushup is one of their core moves. It works chest, triceps, back and abs, and is especially useful for women who’s post pregnancy chest is not responding to other exercises. Lie on the floor face down, hands shoulder-width apart, with only your hands and toes touching the floor. Slowly straighten your arms to raise your upper body off the floor, then lower yourself back down to starting position. Maintain your abs contracted and your back as flat as a board. If this is too difficult, you can do a modified pushup with the knees on the floor. Do 10-12 reps for a total of 2-3 sets.
You'll find more of the best exercises to tone trouble zones in 10 Minute Solution: Tone Trouble Zones
