Sculpting a lean waist isn’t just about fitting into your favorite pair of jeans.
It’s also about feeling strong, confident, and radiant from the inside out.
When done right, daily exercise can pave the way to thathourglass figureyou’ve been eyeing.
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MacPherson says, “Choose two exercises for each body part.
Perform the first exercise during workout one and the second during workout two.
During your next upper-body day, perform the other exercises you chose for each body part.”
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Continue doing this, monitoring for muscle soreness and recovery throughout."
Work your way up to three sets of 10 to 12 reps.
2.
Lower it back down in a controlled manner.
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Repeat for 10 to 12 reps, then switch sides.
Without moving your upper arms, curl the weights toward your shoulders.
Lower the dumbbells back to the starting position.
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Aim for three sets of 12 to 15 reps for this one.
Overhead Extensions (Triceps)
Stand straight with your feet shoulder-width apart.
you’ve got the option to use a cable, band, or a dumbbell for this.
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Hold your choice of equipment over your head with your arms fully extended.
Lower it behind your head, then push it back to the starting position.
Shoot for three sets of 12 to 15 reps.
5.
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Dumbbell Lateral Raises (Shoulders)
Hold a dumbbell in each hand at your side.
Keeping your arms straight, lift the weights to the side until they reach shoulder height.
Lower them back down in a controlled motion.
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You’re going for two sets of 12 to 15 reps for this exercise.
Goblet Squats
Grab a kettlebell or dumbbell, and hold it close to your chest, elbows pointing down.
Stand with your feet shoulder-width apart.
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Lower your body into a squat, keeping that weight at chest level.
Then, push through your heels to return to the starting position.
Aim to do this for three sets of 10 to 12 reps.6254a4d1642c605c54bf1cab17d50f1e
2.
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Stiff-Leg Deadlifts
It’s time to focus on those hamstrings and glutes.
Grab a barbell or a pair of dumbbells, and stand with your feet hip-width apart.
Then, return to the standing position, engaging your glutes and hamstrings on the way up.
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Perform two sets of 12 to 15 reps.
3.
Step-ups
Find a sturdy box or bench for this one.
Keep your core engaged and your movements controlled.
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Do 12 to 15 reps on one leg, then switch and hit the other.
Do two sets per leg.
Workout #3: Core
1.
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Pallof Presses
Grab a resistance band, and anchor it at chest height.
Stand sideways to the anchor point, and hold the band with both hands close to your chest.
Take a step or two away from the anchor to create tension.
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Go for three sets of 10 to 12 reps per side.
Hold a kettlebell in one hand, and stand with your feet shoulder-width apart.
Now, pass the kettlebell around your waist, transferring it to the other hand halfway through the circle.
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Keep that core tight and posture tall.
Work your way to three sets of 15 to 20 reps per direction.
Kettlebell Windmills
Hold a kettlebell in your right hand, arm extended overhead.
Your feet should be more than hip-width apart, with your left foot turned slightly out.
Now, hinge at your hips, and lower your left hand toward your left foot.
Keep your eyes on the kettlebell and your right arm straight as you move.
Perform three sets of 10 to 12 reps on each side.
Stability Ball Crunches
Lie back on a stability ball with your feet flat on the floor.
Place your hands behind your head or crossed on your chest.
Engage your core, and crunch upward, then return to the starting position.
Lower yourself down, elbows at about a 45-degree angle from your body, and then push back up.
Pull the bar toward your chest, squeezing your shoulder blades together as you go.
Shoot for three sets of 12 to 15 reps.
3.
Cable Curls (Biceps)
Stand in front of a cable machine with the pulley at the lowest setting.
Hold the handle with your palms facing up and your elbows close to your body.
Curl the handle toward your shoulders, then lower it back down.
Go for three sets of 15 to 20 reps.
4.
Lie flat on a bench, and hold a bar or dumbbells above you.
Keeping your upper arms still, lower the weights toward your forehead and then straighten your arms again.
Complete three sets of 15 to 20 reps.
5.
Push the weights straight up, and then lower them back down.
Push off the front foot to return to the starting position, and repeat on the other leg.
Complete three sets of 10 to 15 reps per leg, folks.
Lying Leg Curls
Next, we’re hitting the hamstrings with the lying leg curl.
Get yourself positioned on a leg curl machine with your ankles under the pads.
Curl your legs up toward your glutes, squeezing at the top before lowering them back down.
Perform three sets of 12 to 15 reps.
3.
Weight V-ups
Lie flat on the floor, holding a weight plate or dumbbell above your head.
Lower back down with control.
Aim for three sets of 15 to 20 reps.
