Focused on the triceps, the muscles
that run down the backs of the arms,
this exercise tightens the upper arms
and shoulders to firm wave wiggles,
says Burke. What’s more, she
explains that extending the weights
to the back while balanced on your
knees further engages the butt and
core for allover sculpting.
To do:Come onto your knees on a
soft surface, keeping them together.
Lift 5-pound weights up into your
armpits and tilt your shoulders for-
ward slightly. Extend the weights
straight back, then bring them back
in. Repeat for 30 seconds.TO BANISH BAT
WINGS: Kneeling
tricep extensionsA t w ist on a standard side plank, t his move w i l l help you scu lpt an env i-
able hourglass si lhouette. “Putting your bottom k nee dow n in a side plank
allows you to support your body more while still working your muscles,”
explains Burke, noting t hat you’ l l uti lize your obliques to cinch in t he waist.
To do:Come onto your right side on the f loor with your legs stacked and
straight and place your right hand on the ground underneath your shoul-
der. Bend your right k nee so your foot is pointing behind you.
Keeping your right knee on the f loor, push your hips up
off the ground and extend your left arm overhead.
Hold for 15 seconds, t hen sw itch sides.“Extending t he body from f inger tips to toes works t he entire core,” says
Burke. That includes t he rectus abdominis, the large muscles on the front
of the midsection that sculpt six-pack definition, and the transverse abdomi-
nis, the muscles that crisscross the abdomen to pull in stubborn belly f lab.
To do:Come onto all fours with your hands directly under your shoulders.
Extend your right arm forward and your left leg back so they are parallel
to the ground. Pull them in so your right elbow meets your left knee under
your bel ly, t hen extend back out. Repeat for 30 seconds, t hen sw itch sides.TO MELT A MENOPOT: Supergirl crunches
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TO NIX A MUFFIN TOP: Modified side plank