Self Magazine's Tone Anywhere

Work Out Anywhere, Tone Up Everywhere

Squeeze It In "Exercise makes me feel better inside and out, but it's hard to fit in," DeFer says. "These moves make it easier because you don't need a gym membership or a lot of space to do them!"

THE EXPERT Trainer Jay Cardiello created this tight-space tone-up for his celebrity clients. He calls it Cardio Core 4x4 because it's designed to be done in a 4-foot-by-4-foot area like a tour bus, dressing room or trailer. For you, that might mean a clutter-free corner of the living room.

YOU'LL NEED Nada! Each move uses the weight of your body to create resistance, sculpting sexy definition without equipment.

YOUR PLAN Perform the indicated reps (or time) for each move three times per week on alternate days. Add 30 minutes of cardio(walk, run—you decide) most days to fast-track firming.

Morning Riser

Lie faceup, right arm extended to ceiling. Using left arm for support, sit up, keeping right arm up (as shown), then stand. Reverse to start, keeping right arm raised throughout. Do 15 reps. Switch sides; repeat.

• WORKS SHOULDERS, ABS, BUTT, THIGHS

X Jump

Start in plank position with arms straight, wrists directly below shoulders, legs together. Engage abs, and jump feet out into a wide V (as shown). Hop feet back together to return to start. Continue quickly jumping in and out for 1 minute.

• WORKS SHOULDERS, TRICEPS, CHEST, ABS, THIGHS

Sumo Strut

Stand in a wide squat, toes turned out, arms extended to sides at shoulder height, palms facing down. Shift weight to left foot, raising right knee toward right elbow (as shown). Return to start. Repeat on opposite side for 1 rep. Do 15 reps.

• WORKS ARMS, ABS, BUTT

Charlie's Angel

Stagger feet wider than hip-width apart, left foot in front of right, right heel lifted; interlace fingers, pointers out; extend arms to shoulder level. Bend knees until thighs form a 45-degree angle, and rotate torso to left (as shown). Return to start for 1 rep. Do 15 reps. Switch sides; repeat.

• WORKS ARMS, ABS, BUTT, LEGS

Thigh Hover

Lie faceup, knees bent, arms out to sides at shoulder height on floor, palms down. Extend left leg to ceiling (as shown) to start. Pressing your back into floor, slowly lower left leg out to side until it's hovering above floor. Return to start. Do 15 reps. Switch sides; repeat.

• WORKS THIGHS, BACK, ABS, HIPS

Bow to Me

Stand in a wide squat, toes turned out, arms lifted to sides at shoulder height, elbows bent 90 degrees like a goalpost (as shown). Hold squat as you rotate arms forward until forearms are parallel to floor. Reverse to return to start for 1 rep. Do 15 reps.

• WORKS SHOULDERS, BACK, BUTT, LEGS

Leaning Tower

Stand with feet hip-width apart, arms extended to sides at shoulder height; raise right knee until thigh is parallel to floor. Engage abs and bend forward, reaching right hand to left foot (as shown). Return to start. Do 15 reps. Switch sides; repeat.

• WORKS OBLIQUES, BUTT, LEGS

Crocodile Lift

Lie on left side, legs extended, left hand supporting upper body. Bend right knee, and place right foot in front of left thigh, right arm on hip. Lift hips as high as you can (as shown), to start. Lower hips to just above floor, then return to start. Do 15 reps. Switch sides; repeat.
















Reposted from Self Magazine