Move of The Day: Arm Circles

Targets: shoulders, back, triceps, biceps
What you'll need: Two 3-pound dumbbells

1. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
2. Keeping shoulders down, do 20 small backwards circles.
3. Switch directions; do 20 forward circles

Make it harder: stand on one foot for 10 circles, and on the other foot for 10 circles. Repeat in both directions.

Move Of the Day: Couch Decline Push-Up

Targets: Chest, arms, and abs

1. Get into full push-up position with palms on floor, arms extended, balls of feet resting on couch cushion and hips lifted to that the body forms a straight line from head to heels. Make it easier: place knees on cushion or do an incline push-up with feet on floor and palms on cushion.

2. Bend elbows to lower chest toward floor, then return to start. Do 15 reps. Make it harder: keep your elbows narrow, skimming the sides of your body when you bend.

Move of the Day: Double Ballerina Leg Lift

Targets: Abs (especially obliques), Legs

1. Sit on mat, with legs extended, thighs together, toes pointed, and abs engaged.
2. Lean back, placing forearms on mat, palms flat, fingers forward.
3. Leaving left forearm on mat, raise right arm overhead.
4. As you twist torso to left, lift both legs 45 degrees.
5. Return to center, then lower and repeat to right.

Do 20 alternating reps; 3 sets.


Source: FitnessMagazine.com

Move of the Day: Crab Dip

Targets: Shoulders and triceps

1. Sip on the floor and place your hands on the floor on either side of your hips, fingers forward; position your feet hip-width apart in front of you, knees bent 90 degrees, feet flexed, heels on the floor.

2. Press through the palms of your hands to lift your hips about 4 inches off the floor, balancing your body between your hands and feet.

3. Bend your elbows and lower your hips toward the floor until your butt barely touches, then straighten your arms to return to start. Do 15 reps. Rest 30 seconds. Repeat.

Source: fitnessmagazine.com

Move of the Day: Quadruped Booty Toner

Targets: Shoulders, arms, abs, and butt

1. Start on all fours, hands under shoulders and back flat

2. Step left foot forward on floor by left hand, left knee bent 90 degrees

3. Extend left leg behind you, raising it as high as you can, toes pointed

4. Quickly return left foot to floor by left hand.

5. Do 15-30 reps. Switch sides and repeat. De 2 sets.

Source: Fitness.com

Move of the Day: Shake Your Booty Side Plank

This is a great bottom-toning exercise, and it also tones up the arms and abs.

Hold side plank position on the left side, right arm extended toward ceiling and right knee bent with foot on floor 12 inches in front of left thigh (as shown). Pushing into the heel of the right foot, lift and lower hips. Do 10-12 reps. Switch sides and repeat.

Works: butt, thighs, abs, shoulders

Move of the Day: Side Plank Twist

Works your obliques and shoulders and builds core strength and stabilization. 

In a forearm side plank position (A), engage your abs and reach your top hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to side plank. Repeat 6-10 times then switch sides. 

Make it harder: Go up onto your hand with the standing arm. 

Move of the Day: Dancing Crab

Targets: Arms, Butt, Core

1. Sit on the ground with knees bent and hands on the ground behind you, fingers pointing toward your butt. Straighten arms and raise hips to they're slightly below shoulder and knee height (your body is not in a straight line).

2. Lift left leg and right arm, reaching right hand towards left shin. Return to the starting position and repeat, reaching left hand toward right knee. Repeat for 30 seconds, alternating sides and keeping your hips raised the entire time.

Enjoy! XO

Source: Shape.com

Move of the Day: Calf Raises

Targets: calves, shins, butt and thighs

Stand with your feet shoulder-width apart. Without pitching your upper body forward, bend your knees about 45-degrees. Maintain this position as you rise up onto the balls of your feet and lower back down, moving only your ankles. Continue this movement for 30 seconds.

Variations: Angle your knees in or out to really target your inner/outer calf muscles.

Photo: Shape.com

Move of the Day: Clamshell with Mini Band

Targets: thighs, hips, butt

1. Lie on your side in fetal position and rest on your elbow. Wrap the band above your knees.

2. Open and close your knees as if you were a talking clamshell. Keep your heels together at all times and make sure your feet are in line with your butt.

3. Squeeze your butt and hold for a sec when knees are apart to maximize the workout.

Try 30 each side for a crazy clamshell burn. If you don't have a mini band, perform them without, but do higher reps. Have fun!

Source: Self Magazine August 2011

Move of the Day: Hot Body Pop

Targets: shoulders, back, abs, butt and thighs

Stand with feet hip-width apart. Crouch down, placing hands on ground under shoulders. With hands planted, jump feet behind you (as pictured), landing in a plank. Hop feet back to hands, then quickly return to standing for one rep.

Try 20 reps. Do it quickly for a great cardio blast.

From Vanessa Minillo's Bikini Ready Workout with SELF magazine

Move of the Day: Iron Bird Dog

Iron Bird Dog targets: butt, hamstrings, obliques, back, and shoulders.

1. Start an all fours on the floor or mat (knees under hips and hands under shoulders) with a dumbbell squeezed in the crease of your right knee. The dumbbell can be anywhere from 2-8 lbs.

2. Keeping the right knee bent so that the dumbbell is secure, lift the right leg until thigh is parallel to the floor and extend the left arm in front of you at shoulder level (bird dog position). Make it easier: do move without weight and/or keep hands on the floor.

3. Bring the right knee in towards chest as you bend the left elbow in to meet it. Return to bird position.

4. Do 10 reps; switch sides and repeat. Do 2 to 3 sets.

Note: if your standing knee begins to bother you, you can use a folded up towel as padding.

Let me know what you think about this exercise. Did you like it? Did you feel it in the right spots? XO

Photo: Shape Magazine