Killer Moves For that Sexy Hour Glass Figure You Crave



Improving your outlook by engaging in tasking fitness routines is paramount as it shapes up your appearance physically and mentally; boosting self confidence. Not easy as it may sound but with great determination comes great achievements.
The workout moves in this article was designed by Lyzabeth Lopez, a Toronto-based fitness trainer with more than 20 certifications and the creator of the Hourglass Workout.

Do 3 sets of 10 to 12 reps of each move before you move on to the next one, and repeat the entire routine at least two to three times per week to see significant changes. The equipments you'll need for this workout are - dumbbells, a Mat (Yoga Mat most preferably) and a Swiss ball.You can also try this workout at home with household items that can serve as dumbbells. Make sure you are cautious not to over do any move in order to prevent injuries.



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1. Stability Ball Shoulder Bridge: 
Lie on mat on your back with your feet on top of a Swiss ball and your arms outstretched on the floor near your sides with your palms facing down. Press your palms into the floor and engage your core to lift your hips straight up off the ground. Without dropping your butt, use the muscles in your hamstrings and quads to slowly roll the ball in toward your butt until the soles of your feet are on top of the ball. With control, extend your legs to roll the ball back out to starting position. That’s one rep. Continue without dropping your hips.

MUSCLES WORKED: Your core, hamstrings (Back of Laps), quads(Front LAPS), and butt.



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2. Back Leg Elevated Dead-Lift: Grab a dumbbell in each hand and stand with a chair a few feet behind you. Reach your right toes behind you and place them on the seat of the chair. From this position, bend from the waist and gradually lower the weights straight down until they’re at about shins-height. Next, engage your butt and hamstrings to bring the weights back up and bring your shoulders back up over your hips.

MUSCLES WORKED: Your hamstrings, butt, and lower back.



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3. Back Leg Elevated Lunge: Grab a dumbbell in each hand and stand with a chair a few feet behind you. Reach your right toes behind you and place them on the seat of the chair. Keeping your shoulders over your hips and your front knee behind your right toes, bend your front knee to bring your body down toward the ground until your front thigh is about parallel to the ground. From this position, press up through your front heel to come back to straighten your right leg. That’s one rep. Complete all your reps on the right leg, then switch standing legs and repeat the same number of reps.

MUSCLES WORKED: Your butt, hamstrings, and quads.


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4. Renegade Row: Grab a set of dumbbells and get into push-up position with one weight in each hand, your shoulders stacked over your wrists, and your body in a straight line between the top of your head and your heels. The dumbbells should be parallel to each other on the floor. Keeping your elbows close to your sides, bend your elbows to lower your entire body toward the floor without touching. (You can drop to your knees if you need to.) Engage your core as you press back up to starting position. Keeping your left elbow locked, lift the right-hand weight off the floor and engage your core and shoulders as you bend your right elbow and drive it straight up toward the ceiling. With control, release the weight back to starting position on the floor. Repeat with the left-hand weight to complete one rep. Focus on keeping your hips square to the ground the entire time.

MUSCLES WORKED: Your shoulders, arms, core, and chest.


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5. Stability Ball Weighted Pull-Over: Grab two dumbbells and lie face-up on a stability ball with the ball underneath your shoulders, neck, and head. Bend your knees to form a 90-degree angle, and place both feet on the ground about hips-width apart. Keeping your hips in line with your shoulders and knees and square to the ground, place one weight across your pelvic bone, and use both hands to grab one end of the other dumbbell. Bring the dumbbell in your hands straight up over your chest. With soft elbows, bring the dumbbell up over your head and lower it to the floor as far as you can without touching. Next, engage your shoulders, chest, and triceps to bring the weight back up over your chest. That’s one rep.

MUSCLES WORKED:  Your core, chest, triceps, upper back, legs, and butt.


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6. Windshield Wiper Abs: Sit on a mat with your legs outstretched and your forearms on the mat behind you with your fingertips facing your butt. Your shoulders should be stacked directly over your elbows. From this position, engage your core as you point your toes and lift both legs straight up into the air. Without letting your hip bones come up off the mat, bring both feet directly out to the right. Then bring them up back to center, and to the left. Bring both legs back to center to complete one rep.

MUSCLES WORKED: Your abs and obliques.


Credit: Elizabeth Narins (Cosmopolitan)
All images courtesy of Kathleen Kamphausen.

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