Create sexy curves by sculpting key spots, like your abs and butt, with these cinchy, no-gym moves from the fabulous training duo Katrina Hodgson and Karena Dawn, the girls behind our Drop 10 plan. These toners tighten all over but give your booty special love. “Working the tush torches extra calories for two reasons: First, butt firmers fire up all the muscles surrounding the glutes—hips, thighs, back. Second, because the glutes are large, they burn big-time,” Hodgson and Dawn explain. “The end result: a slim lower half!”. You also melt more calories post-sweat to repair muscles, even while you sleep. Dreamy.
WHAT TO DO Print out these moves and carry them everywhere, so you can squeeze in a 20-minute session whenever. FYI, those are your trainers demo’ing each step, and they can totally see you, so work it! YOU’LL NEED A pair of 5- to 10-pound dumbbells THE PLAN Do two sets of 12 reps of each of the eight moves twice weekly. Then watch your body transform before your very eyes.
BUTT SHAPERworks butt, thighs
Lie on left side, right hand on hip, head resting in left hand, legs bent with knees touching, right foot pointing up. Extend right leg up and out (as shown). Return to start. Do 12 reps. Switch sides; repeat.
TURBO TWISTworks biceps, abs, butt, thighs
Stand with feet hip-width apart, a weight in each hand. Lunge forward with right foot as you rotate torso toward right, curling weights to chest (as shown). Push through right heel to return to start. Do 12 reps. Switch sides; repeat.
BACK IT UPworks triceps, abs, butt
Stand with feet staggered, right foot in front, right knee soft. With a weight in each hand at ribs, elbows bent, lean forward. Lift left leg behind you to a 45-degree angle as you straighten arms (as shown). Return to start. Do 12 reps. Switch legs; repeat.
WAIST CINCHERworks abs, obliques, hips
Start in plank position on forearms with feet side by side. Press thighs together and engage abs as you rotate torso to touch left hip to ground (as shown). Return to start. Dip hip to opposite side for 1 rep. Do 12 reps.
COBRA CHISELERworks shoulders, back, abs, butt
Start in an inverted-V pike position, hands and feet flat on floor, butt raised toward sky. Bend elbows and lower body toward ground as you extend left leg up behind you, forming a straight line from shoulders to heel (as shown). Return to start. Repeat on opposite side for 1 rep. Do 12 reps.
PINK FLAMINGOworks shoulders, abs, butt, thighs
Stand with feet hip-width apart, arms overhead, palms facing in; extend right leg to right side as high as you can, toes pointed. Engage abs as you bend forward slightly, placing right ankle on bent left knee and crossing wrists in front of waist (as shown). Return to start. Do 12 reps. Switch sides; repeat.
REACH FOR ITworks shoulders, triceps, abs, butt, thighs
Lie faceup with knees bent and feet flat. Pushing off left hand, sit up and drive through right heel to lift hips off ground as you straighten right arm and extend left leg, reaching right hand to left foot (as shown). Return to start. Do 12 reps. Switch sides; repeat.
HEAT WAVEworks butt, hamstrings
Lie faceup with knees bent and feet flat. Squeeze glutes and lift hips until you form a straight line from knees to shoulders. Hold bridge position as you sway hips to right (as shown), then left, for 1 rep. Return to start. Do 12 reps.
Like SELF on Facebook to get more tips from fit duo Karena Dawn and Katrina Hodgson. And to check your form, watch videos of these moves at Self.com/drop10. ---
For more inspiring healthy food and fit tips, follow SELF on Facebook and Twitter.
Sign up for the Drop 10 Diet and you could lose 5, 10, 20 pounds or more!