These body-trans­form­ing moves will give you the toned and taut fig­ure of your dreams

Women's Weekly (Malaysia) - - Your Best Body Ever -

Heads up if you want to get fit and sexy? Yup, us too! We’re here to help with the five fast­work­ing ex­er­cises to help whip your body into shape. We sug­gest do­ing the work­outs at least three times a week, mov­ing from one rou­tine straight to the other with­out rest un­til a full cir­cuit is com­plete. Make sure you com­plete a min­i­mum of three full cir­cuits dur­ing each work­out for a to­tal body trans­for­ma­tion that you’ll want to flaunt.

Be­gin with your feet po­si­tioned a lit­tle fur­ther than shoul­der-width apart and your arms placed straight out in front. Then, keep­ing the shoul­ders back and chest up, squat down un­til your up­per thighs are par­al­lel with the floor.

Im­me­di­ately af­ter the first squat, pivot on your left foot (you end up fac­ing the op­po­site di­rec­tion to where you started) and con­tinue di­rectly into the next squat. Con­tinue this se­quence for 10 to 15 me­tres, or com­plete at least 15 squats. Make sure all of your weight is dis­trib­uted to the heels, then push up through the heels.

Be­gin in the push-up po­si­tion with hands slightly wider than the shoul­ders, keep­ing arms straight but main­tain­ing soft el­bows. Raise up onto the toes with feet a lit­tle apart, knees slightly bent and face down.

Brace the core mus­cles and keep your body in a straight po­si­tion with­out arch­ing in the back or sag­ging in the stom­ach, and lower your­self as low to the ground as pos­si­ble, lead­ing with the chest.

Ex­hale as you be­gin to push back up to the start­ing po­si­tion, be­ing care­ful not to lock the el­bows out. Re­peat.

Once you have achieved two push-ups, es­tab­lish the plank po­si­tion by ba­si­cally keep­ing the push-up po­si­tion, but rest­ing on your el­bows and fore­arms as op­posed to the wrists to ease pres­sure on them.

Hold this po­si­tion for 10 toe stomps: Lift one foot up off the ground for a sec­ond and re­turn, then take the other foot off the ground and re­peat un­til you have com­pleted 10 stomps. Now com­plete the above se­quence five times and feel your mus­cles work­ing.

Be­gin in the plank po­si­tion, then peel the right arm off the floor and place straight up in the air, ro­tat­ing your torso so you are look­ing up at your hand in the air. With the right foot stacked on top of the left, hold for two counts.

Slowly be­gin to bring the right arm down, bend­ing at the el­bow so it can con­tinue un­der the torso. Aim to touch the left side of the stom­ach.

Keep­ing the right hand off the floor, con­tinue straight up into the next rep­e­ti­tion.

Aim for five rep­e­ti­tions on one side be­fore re­peat­ing on the other side.

Be­gin on the floor in a sprinter’s start­ing po­si­tion (hands out in front a lit­tle fur­ther apart with one leg back and the other bent un­der the chest, rest­ing on the balls of your feet).

Brace your ab­dom­i­nal mus­cles and switch the po­si­tion of the legs si­mul­ta­ne­ously so the tucked leg kicks straight back and the straight leg tucks un­der.

Re­peat this ac­tion as fast as pos­si­ble while keep­ing your head up, and the ma­jor­ity of your body weight rest­ing on your hands. Aim to do this as quickly as you can for 30 sec­onds to one minute (de­pend­ing on your fit­ness level), rest for 15 sec­onds be­fore re­peat­ing for an­other 30 sec­onds to one minute.

Be­gin with both feet shoul­der-width apart, and then lunge for­ward with the right leg land­ing heel first then rolling onto the toes, keep­ing arms straight out in front.

As the foot hits the floor, bend this knee so the up­per thigh is par­al­lel with the floor, be­ing care­ful to keep the body weight in the heel of the front foot (not the knee) by keep­ing the shoul­ders back and chest high.

Keep­ing the arms as straight as pos­si­ble un­til they need to bend at the el­bows, bring them across the body over the front leg (twist­ing from the lower back). From this po­si­tion, con­tinue straight into the next lunge with the left leg and bring the arms across the body, over the left leg.

Con­tinue un­til you have com­pleted 10 to 15 lunges.

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