Fitness

5 Double-Duty Slimming Exercises From Jillian Michaels

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Master trainer Jillian Michaels, who recently launched her My Fitness App offering customized workouts and meal plans, tones trouble spots from head to toe with this circuit. Complete two rounds to melt pounds in record time.

Firm Thighs & Strong Back: Deep lunge with row

Jillian Michaels showing deep lunge with row exercise
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Maintaining stability in this deep lunge activates the quads and inner-thigh muscles to help banish pesky chub rub, says Michaels, while the rows melt fat from the upper back.

TO DO: Stand with your feet together, holding 5-pound weights. Take a big step forward with your right foot and bend your knee to 90°, keeping your left leg straight and your left heel up. Pull the weights up and back, then lower down. Continue for 1 minute. Switch legs for the second round

Tight Tush & Toned Torso: Squat press

Jillian Michaels showing squat exercise
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These are two of the most effective exercises for allover sculpting. Squats engage the gluteus maximus and hamstrings to lift the tush, says Michaels, while the overhead press calls on the deltoids, rhomboids, and lats to tone your upper half.

TO DO: Stand with your feet shoulder-width apart and hold 5-pound weights up in front of your face. Lower into a squat. As you press up, rotate your palms outward and press the weights overhead, then lower down and rotate your hands back in. Continue for 1 minute.

Lean Legs & Perky Chest: Front lunge curl

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Stepping into a lunge works every muscle below the waist, says Michaels, including the calorie-burning quads, hamstrings, glutes, and calves. Incorporate a classic hammer curl to sculpt the upper body, and this exercise will quickly melt fat from head to toe.

TO DO: Stand with your feet hip-width apart, holding 5-pound weights at your sides. Take a medium step forward with your left foot and bend both knees to form right angles. As you bend your knees, curl the weights up to your shoulders. Push off your left foot to return to standing, then repeat on the right. Continue for 1 minute.

Slim Hips & Sleek Shoulders: Side lunge front raise

Jillian Michaels showing side lunge exercise
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Say goodbye to saddlebags with side lunges, which engage the hard-to-reach abductors. Michaels adds a front raise to tone the anterior deltoids and sculpt sexy shoulders.

TO DO: Stand with your feet together. Hold 3-pound weights with your palms facing you. Take a large step to the side with your left foot and bend your knee to 90°, keeping your right leg straight. Raise the weights to shoulder height. Return to start and repeat to the right. Continue for 1 minute.

Flat Belly & Sexy Arms: Warrior 3 tricep extension

Jillian Michaels showing Warrior 3 exercise
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This balance position calls on the transverse and rectus abdominis and the obliques, the muscles that work to sculpt an enviable silhouette. What’s more, says Michaels, extending weights to the back engages the triceps to eliminate wave wiggles.

TO DO: Stand with your feet together, holding 3-pound weights in front of your thighs. Shift your weight to your right foot and bend your knee slightly. Lift your left foot to the back as far up as you can (keeping your toe pointed down), letting your chest float down. Pull the weights up. Extend them to the back, then pull them back in. Continue for 1 minute. Switch legs for the second round.

This story originally appeared in our print magazine.

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