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KNEE IN AND OUT
Targets: Glutes
Do: 1 min on each side
(a) Begin in a quarter-squat with
a band placed just above your
knees, and another around your
wrists, with your arms straight
out in front of you. Hold your
shoulders back and chest up,
hingeing slightly at the hips.
(b) Ensuring both feet are firmly
planted with your weight in your
heels, keep your left leg still and
bring your right knee in and
then out for 1 min. Done? Now
repeat on the other side.
LATERAL LUNGE
Targets: Glutes, hamstrings,
adductors
Do: 30 secs on each side
(a) Start standing with your feet
hip-width apart, with your right
foot on a glider, hands on hips.
Keeping your chest up, bend
from your left knee and hip and
glide with the outside of your
right foot. Sink into the lunge
for maximum benefit.
(b) Squeezing your inner thighs
and keeping your right foot
on the glider, return that leg to
the starting position. Repeat for
30 secs before switching legs.
BOTH KNEES IN AND OUT
Targets: Glutes
Do: 1 min
(a) Start in the same position
with the band placed around
your knees. This time, ditch
the second band and place
your hands on your hips.
(b) Bring both knees in and out
simultaneously for 1 min, keeping
your core activated to remain
still in your upper body.
PIKE
Targets: Abs, obliques, lats
Do: 30 secs
(a) Start in a high plank with
both feet on gliders. Pushing your
hips skyward and keeping your
gaze on your feet, slide them
forwards towards your hands.
(b) Reverse the movement,
aiming to keep your legs straight,
until you’re back in that starting
high plank. Repeat for 30 secs.
TUBE WALKING:
STRAIGHT LEGS
Targets: Glutes, obliques
Do: 1 min on each side
(a) Stand with the band around
your ankles. Keeping your
shoulders back and chest up,
hold your arms with your thumbs
up and the mini band placed
around your wrists as before.
(b) Focusing on squeezing your
glutes and landing on the outside
of each foot for further glute
activation, side step to the left
for 1 min, keeping both feet
straight and the band taut.
FROG LEG KICK
Targets: Triceps, obliques,
adductors, quads
Do: 30 secs
(a) Begin in the same high plank
position with both feet on gliders.
Squeezing your core muscles
and keeping your back straight,
move your legs as if you were
doing breaststroke, bringing your
knees together into your chest,
then out wide, then back into the
plank position.
(b) Repeat for 30 secs, focusing
on aligning your movement with
your breath and ensuring both
legs move together.
TUBE WALKING:
BENT LEGS
Targets: Glutes, obliques
Do: 1 min on each side
(a) Set up in the same way as
for the previous exercise, but
bend into a semi-squat position.
(b) Repeat the exercise as
before, walking laterally to the
left and then to the right for
1 min on each side, keeping the
bend in your knees.
HAMSTRING CURL
Targets: Hamstrings, glutes, back
Do: 1 min
(a) Begin lying on your back
with your legs bent and your
heels on gliders. Raise your hips
into a glute bridge. This is your
starting position. From here,
activating your core for stability,
slowly extend both legs.
(b) Keeping your hips high, curl
your legs back to the starting
position, squeezing your glutes
at the end of the movement.
Repeat for 1 min. Job done.
VOGUE’S TAKE-ANYWHERE TONE-UP ROUTINE
The equipment needed for the workouts Vogue credits with sculpting her legs will make a negligible impact on
your baggage allowance, but a serious one where it counts. Here are the moves, direct from her A-list trainer,
Dalton Wong. Do one round of the band workout, rest for 45 secs, then do the glider session, rest, and
repeat the whole lot. You should be done in 25 mins, then you can slink back to the sunlounger
MINI BAND MOVES
GLIDER MOVES