Toning Exercises to Get in Shape Fast
How does Madonna get in shape for the holidays? She's got exercise guru Tracy Anderson on speed dial.
By Lizzie Dunlap
Clients like Madonna and Gwyneth Paltrow are living proof that fitness guru Tracey Anderson's program works. But no pain, no gain: For her boot-camp regimen, Anderson demands you work out six days a week, with one hour of dance aerobics and another of toning exercises, plus follow her strict dietary guidelines. The payoff of balancing cardio and toning is an especially sculpted look. Here's how to achieve it, no matter how much time you have.
IF YOU HAVE...
FOUR TO SIX WEEKS
Following Anderson's plan for more than a month guarantees overall weight loss and significantly enhanced muscle definition (as well as compliments aplenty). She also promises that sticking to the regimen that long ensures any future weight gain will be easier to lose since it will be surface fat. For those short on time, Anderson recommends splitting one hour evenly between cardio and toning. If you only have 30 minutes, just focus on one activity a day, alternating days between cardio and toning.
ONE WEEK
Safe weight loss is the priority for those with only a week before an event. No long-term changes can be made in such a short time, but even shedding a few pounds will make clothes fit better. For fast-track results, Anderson suggests working out in a room that is at least 87 degrees (with clients, she turns on four humidifiers as well) or wearing lots of layers and exercising outdoors so you sweat out extra fluids to reduce bloating.
TWO TO THREE DAYS
When you're cramming in some pre-fete fitness, anything is better than nothing. Intensive cardio and toning reduce water weight and temporarily tighten muscles. The slightest changes will make arms, legs, and hips appear leaner and give added confidence to the exerciser. Post-party, Anderson advises taking a day off to recover, then returning to the full regimen (at least 30 minutes, six days a week) the following day.
Once you've mastered these exercises, Anderson suggests rotating in new sequences every two weeks to keep your body on its toes. Get more exercise moves and workout tips here.
Exercise Moves
exercise, workout, moves, abs, tone muscles
woman exercising on pier
ABS
This sequence exhausts large muscles early on, so the small, underused "accessory" muscles get more of a workout. The exercises also help add definition to hips and lower abs. If you can't complete all the reps listed, do as many as possible. A mat is recommended.
1. LEGS STRAIGHT OUT Lie on your back, hands behind head, legs straight out. Point toes and crunch up. Do 50 reps.
Exercise Moves
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woman working out on pier
2. CLICK-TOGETHER LIFT Crunch
Lie on your back, hands behind head, legs straight out and shoulder-width apart with knees facing ceiling.
Exercise Moves
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woman working out on pier
Crunch up, but keep legs straight. Simultaneously lift legs 3 to 6 inches off the ground and touch together. As you return to floor, legs return to starting position. Do 50 reps.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
3. DIAGONAL CROSS
Lie on your back, hands behind head with left leg bent and right leg straight and pointed.
Exercise Moves
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woman exercising on pier
Lift and cross right leg over left and crunch up. Return to start. Do 100 reps with each leg.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
4. PIKE
Lie on your back, hands overlapping under tailbone, legs straight out and together on floor with knees facing ceiling.
Exercise Moves
exercise, workout, abs, moves, tone muscles
woman exercising on pier
Raise legs to a 90-degree angle and lower, touching floor for a second. Do 50 reps.
Exercise Moves
exercise, workout, moves, tone muscles
woman working out on pier
5. STANDING ISOLATION
Stand with feet shoulder-width apart, hands on hips. Pull shoulders back. Keeping your hips completely still, shift rib cage from left to right. Do 50 reps on each side.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
ARMS This series doesn't isolate specific muscles. Instead, the exercises work several small muscle groups simultaneously to combat saggy upper arms. You'll need a set of 1- to 3-pound hand weights.
1. SINGLE-ARM PULL
Stand with feet shoulder-width apart, left hand on hip, right arm straight out to side with palm facing floor. Pull right elbow to hip, twisting palm to ceiling.
Exercise Moves
exercise, workout, moves, tone muscles
woman working out on pier
Raise arm to a high "V." Smack hand to top of back and return to starting position. Do 50 reps on each side.
Exercise Moves
exercise, workout, moves, tone muscles
woman working out on pier
2. DOUBLE-ARM PALM OUT
Stand with feet shoulder-width apart, right arm bent covering forehead, left arm bent covering chin, both palms facing away from face.
Exercise Moves
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woman exercising on pier
Then extend arms out to sides and swing hands behind you, clapping them together. Bring arms back to starting position. Do 50 reps with right hand on top, then 50 with left hand on top.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
3. LARGE-RANGE HALF-CIRCLE
Stand with one foot in front of the other, knees slightly bent, with arms raised slightly above "T" position and palms facing floor.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
Rotate palms to ceiling and extend arms out in front of you. Reverse move to starting position. Do 100 reps.
Exercise Moves
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woman exercising on pier
4. DIAGONAL PULL-UP
Holding a 1- to 3-pound weight in each hand, both arms to the left side of your body, stand with feet shoulder-width apart.
Exercise Moves
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woman exercising with hand weights on pier
Hold left arm in place and pull right arm across body to the right side of your hips. Then raise right arm up to a high diagonal and return to starting position. Do 50 reps on each side.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
LEGS This sequence works your deepest butt and thigh muscles, creating lift and firmness exactly where you want them, without adding bulk. Use a mat to reduce pressure on your joints.
1. ATTITUDE LEG LIFT
Kneel on all fours. Keep your right leg slightly bent and raise it up behind your back, straightening your leg as you lift.
Exercise Moves
exercise, workout, moves, abs, tone muscles
woman exercising on pier
Return to starting position. Do 50 reps with each leg.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
2. OVERLAP OUTER-THIGH LIFT
Lie on left side on mat, left leg slightly bent, leaning back on left elbow. Cross straight right leg over left leg.
Exercise Moves
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woman exercising on pier
Keep hips rotated to the left and lift the right leg to a 90-degree angle, keeping it straight. Lower to starting position. Do 50 reps with each leg.
Exercise Moves
exercise, workout, moves, abs, tone muscles
woman exercising on pier
3. LARGE-RANGE EXTENSION
Start in a plank push-up position. Bend right knee toward the ground without touching it, then straighten leg and lift as high as possible toward ceiling. Lower to start. Do 50 reps with each leg.
Exercise Moves
exercise, workout, moves, tone muscles
woman exercising on pier
4. ATTITUDE BUTT PULSE
Kneel on all fours. Keep right leg slightly bent and lift toward ceiling. When as high as possible, pulse leg slightly. Do 100 pulses with each leg.
Exercise Moves
exercise, workout, abs, moves, tone muscles
woman exercising on pier
5. INNER-THIGH LIFT
Sit on the mat with your right leg extended and left leg bent, left foot on the floor with toes forward. Flex right foot and turn it out, away from your body.
Exercise Moves
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woman exercising on pier
Lift right leg so it's parallel to angle of left and point toes. Return to starting position. Do 50 reps on each leg.
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