WORKOUT
JANUARY 2018 | COSMOPOLITAN 85
STEP 2
FLAMINGO
TARGETS Glutes, abs
1 Stand with feet together
and hands on hips.
2 Slightly bend both knees,
then slowly dip over at the waist.
3 Swing left leg up and out behind
you as your body moves forward,
maintaining a straight back. Be
sure to keep a slight bend in your
standing leg, and your shoulder
blades pulled back throughout
the movement.
4 Return to the start position, then
repeat 10 times on each leg. Try (and
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Wearing pink: optional.STEP 1
TUBE-WALK
TARGETS Glutes, thighs
1 Start off standing in a quarter-
squat position (as though you’ve
stopped a squat halfway through)
with feet hip-width apart, and place
a resistance band around your feet,
making sure it’s taut.
2 Take 10 side steps to the left,
then lead with the opposite leg
back to the right, keeping toes
pointing forward throughout.
3 Repeat three times, and keep
tension in the band throughout.
7KLJKVRQÀUH":HKHDU\RXOkay, so you can squat. But can
you disco-lunge? Tube-walk? Do
the flamingo? Th ese are the moves
the models are doing to keep their
bodies in gravity-defying shape.
Or so says trainer James Duigan,
who’s outlined these exercises as
the go-tos for his roster of clients.
‘My biggest tip is to get a resistance
band,’ he says. ‘It’s one of the only
pieces of equipment I use, because
it’s so effective.’ Now, get ready to
strut down that catwalk (read:
your hallway).STEP 3
SUPERMAN
TARGETS Glutes, abs
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hands aligned under shoulders and knees under hips.
2 Extend right arm in front of you, as though you’re
about to shake someone’s hand, thumb pointing up.
At the same time, extend left leg backwards, with
toes still pointing down. (Imagine you’re being
pulled from both ends.)
3 Bring arm and leg back towards the body
and touch your right elbow to your left knee.
4 Repeat 10 to 12 times before switching sides.STEP 5
REVERSE DISCO LUNGE
TARGETS Glutes, thighs
1 Stand with feet together, arms
by your sides.
2 Lunge backwards with left foot.
Extend both arms above your head
in a ‘Y-shape’.
3 Balance on the toes of your left foot
and bend your right knee over your ankle.
4 Push forward with the back leg,
then return to a standing position,
arms at your sides.
5 Repeat 10 times on each side.
Singing Night Fever helps! ■STEP 4
SIDE BRIDGE
WITH HIP DROPS
TARGETS Abs, arms
1 First, lie on your side with your forearm
on the ground, elbow under shoulder and
your other arm raised in the air.
2 Push your forearm away from your body,
keeping elbow under shoulder and lifting hips
into the air in a straight line while keeping abs tight.
3 Slowly, using control you may not be totally
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then return upwards.
4 Repeat 10 times on each side.PHOTOGRAPHY
GLENN PRASETYA
STYLING
ARINDA CHRISTI
ILLUSTRATIONS
LIZZY THOMAS
JAMES DUIGAN’S BLUEPRINT
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