Get Amazing Arms
You don't want to be waving hello as your tricep is waving goodbye, so sculpt them sexy like Reese Witherspoon with these two exercises.
The Move: Tricep Dips
Start by lying on your back. Bending your knees, place your feet about a foot away from your butt, heels down; toes pointed up. Place your hands flat behind you, fingertips pointing towards your back, elbows tucked against your sides. Bend your arms and lower your body until your upper arms are parallel to the floor. Your hips should drop straight toward the ground, but try not to let your butt sit on the floor.) Hold for a beat, then push up through your palms to straighten your arms and repeat.
The Move: Hammer Curls
Hold two five-pound dumbbells at your sides with your palms facing in, arms straight. Keeping your elbows at your sides, raise one dumbbell up until the flat side of its head is close to your shoulder. Lower to original position and repeat on your other arm. Keep your heart rate up (and burn more calories) by making sure your arms are alternating at the same timeno pauses. Do three sets of 12 reps on each side.
Bring Sexy Back
Back fat is a woman's greatest foe, but you don't need to be pirouetting all over stage like Julianne Hough to tone it sexy. Try this exercise to firm things up.
The Move: Plank + Row
Holding a dumbbell in each hand, start in a push-up position with your arms straight and your feet in a wide stance. Make sure your palms are facing in and your fists are pointing down towards the floor. Keeping your hips very still, perform a "row" by pulling one dumbbell back, arm bent, and keeping your elbow close to your ribs until the weight reaches your armpit. Try to keep your body as still as you can to challenge your core muscles even more. Repeat on opposite side to complete one repetition. Do 12-15 repetitions on each side.
Sculpt Strong Shoulders
We'll be the first to agree that Jenni Farley (aka JWoww from Jersey Shore) needs to relax when it comes to her aggressive shore-side ways. But if anything, throwing left hooks sculpts some mean shoulders, as does the exercise below.
The Move: Lateral Raises
Grab a pair of 5-pound dumbbells. Standing in an upward position, knees slightly bent, turn your dumbbells to face thighs. Slowly exhale and lift arms straight out to the side; pause, then inhale and lower three quarters of the way down. Note: Always move slowly through each repetition. Training tip: To prevent injury, concentrate on keeping your neck muscles relaxed as you lift your arms.
Perk Up Your Chest
If you're planning on letting the girls come out to breathe, you better make sure they're in tip-top shape. With these two exercises, you'll have toned ta-tas just like Jennifer Aniston does here.
The Move: Dumbbell Fly
Lie with your head, neck and shoulders on a swiss ball. Both feet should be planted firmly on the ground with legs at a 90 degree angle, knees positioned over the ankles. Bridge your torso so it's raised up and parallel to the floor. Raise the dumbbells over your chest with your arms extended towards the ceiling, palms facing each other. Inhale, open your chest and slowly lower the weights in a semi-circular arc out to the sides of your chest. Do not lower your arms farther than parallel to the floor. Exhale and raise the weight, again in an arc, back up to start position. Lower back to the start and repeat. Do 3 sets of 15 reps.
The Move: Chest Press
Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position. Do 3 sets of 20 reps.
Get Lean Legs
Sexy stems can bring you far in life, on the dance floor (see Rihanna as an example), and even in the bedroom. Get firmer gams with this no-fail exercise.
The Move: Ball Squats
These work your glutes, quads, and hamstrings all at the same timeall you need is a swiss ball and your own body weight. Place the ball so that it rests between the wall and your butt. Lean back against the ball to hold it in place, and position your feet slightly in front of you, about shoulder-width apart. Bending your knees, slowly lower yourself into a squat position, letting the ball roll up your back as you sink into your heels. Hold for one count, then slowly return to starting position. Aim for two sets of 15-20 reps, two to three times a week.
Get a Flatter Stomach
You can get a toned core by eating right, doing cardio, and focusing on ab work. Shakira proves that belly dancing and shaking is one way to sculpt sexy abs, as are the two exercises below.
The Move: Reverse Crunches
Since the pooch is what most women worry about, try doing reverse crunches with a lift. Lie on your back, knees pulled up to chest and hands under your butt to support your lower back. Uncurl legs straight out, keeping them six inches from the floor. (Don't let them touch the ground!) Lift legs straight up so that they're perpendicular to the floor and add a small lift of your butt. Curl legs back into the start position. Do three sets of 10.
The Move: Ab Jackknife + Twist
This works your entire core from obliques, to lower ab muscles. Lie on floor face up with arms extended out to your sides to make a "T," your body and legs extended out straight together. Squeezing your abs, press your right arm into floor while lifting your left arm and right leg up toward each other. Repeat on opposite side for next repetition.
Get a Better Butt
Men will never stop checking you out, whether you're in your late 80s like Betty White, or in your 40s like Sandra Bullock. Be sure they always get a great view from behind with this exercise. (If anything, do it to make your butt look better in jeans!)
The Move: Booty Bridge
Using a gym mat or a towel, lie down on your back with your knees bent and feet flat on the floor. Rest your arms on the ground, parallel to your body, with your arms facing down. Keeping your upper back and your feet firmly on the mat, use your hands to support your body and raise your glutes up toward the ceiling as high as you can while contracting (squeezing) your glutes. Release the contraction and lower your glutes almost to the floor, being careful not to touch the mat. Then, immediately raise your glutes again while contracting the muscles. Continue to contract and release for about 12-15 reps. On your last repetition, hold the contraction for about 10 seconds. Do two to three sets, four times a week.