body by glamour

month 3

Your strength routine

Move 1: CURTSY
(Works your legs, hips, butt and back)

A B

A. Stand with feet more than shoulder-width apart and slightly

turned out, hands on hips. Straighten left leg out to left side.

B. Take a big step backward with left foot so it crosses behind

right leg, and set it on the floor behind you, bending right knee,
as shown. Pause, then stand back up and return to start. Do 12
reps, then switch legs.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 2: SINGLE-LEG FLY WITH KNEE LIFT
(Works your calves, thighs, abs and back)

A A. Stand with feet together,

a weight in each hand.
Keeping back flat, lean forward,
lift left leg behind you
and extend arms toward floor,
palms facing in, as shown.

B B. Slowly raise weights out to

sides to shoulder height.

C C. Stand back up, lower arms

and bring left knee up in front of
you; pause, then lower knee.
Do 10 reps, then switch legs.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 3: BRIDGE WITH ROLL-UP
(Works your butt and abs)

A. Lie on your back, knees bent, feet on floor, heels close to butt,
arms by sides, palms down. Slowly lift hips off the floor as high as you
can, pause, then lower. Do 30 times.

B. Reach forward, grabbing the backs of thighs, and, using your abs
to do it, roll up one vertebra at a time to a seated position, as shown.
Pause, then slowly roll back down. Do 15 times.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 4: V raise
(Works your thighs and butt)

A. Lie face down with your legs straight and open in a wide V,
toes on the floor, as shown. Place hands on top of each other and
rest forehead on them.

B. Slowly lift legs, as shown, then lower to start. Do 25 reps.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 5: PLANK WITH HIP LIFT
(Works your thighs, butt, back, abs, arms, chest and shoulders)

A. From a raised push-up position, rest forearms on floor and pull

belly button toward spine, keeping body in line from shoulders to
heels. Hold this plank position for five counts.

B. Then slowly lift hips up so your body forms an upside-down V,

as shown. Hold for two counts, then return to plank position.
That’s one rep. Do eight to 10 reps.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 6: SHOULDER SWEEPS
(Works your back and shoulders)

A B

A. Stand with feet together, arms straight down in front of

thighs, a weight in each hand, palms facing forward.

B. Elbows slightly bent, lift weights out to sides and up

overhead, as shown, in a large, sweeping motion. Lower the
same way. Do 15 reps.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 7: WIDE PLIÉ
(Works your legs, hips, butt, arms and shoulders)

A B

A. Stand with feet more than shoulder-width apart and slightly turned
out; raise arms to sides to shoulder height, palms facing forward.

B. Bend knees and squat, as shown; pause, then return to start.

Do 25 reps. On the last rep, hold the squat, lift heels off floor and do
20 small pulses up and down.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 8: Inner thigh lift
(Works your thighs)

A. Lie on your left side and prop yourself up on your left elbow, legs extended
straight down from hips. Bend right knee and place foot on the floor in front
of you, holding onto ankle with right hand, and lift left leg slightly off floor, foot
flexed, as shown. This is your starting position.

B. Slowly lift left leg as high as you can, as shown; pause, then lower to start,
without resting left leg on the floor. Do 25 reps. On the last rep, keep left
leg lifted and do 10 small clockwise circles. Pause and do 10 counterclockwise
circles. Switch sides and repeat.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 9: FORWARD LUNGE WITH BICEPS CURL
(Works your legs, butt, abs, back and arms)

A B

A. Stand with feet hip-width apart, a weight in each hand.

B. Step forward with right foot, bend knees and touch floor,
as shown. Push up off right foot to stand up and curl weights
to shoulders. Do 12 reps, then switch legs.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 10: INNER AND OUTER THIGH SLIDE
(Works your thighs)

A B

A. Stand with feet hip-width apart, a book under right foot (or a
folded towel if you’re on hard flooring), holding back of chair.
Bend knees.

B. Straighten right leg and slide it out to side as shown, keeping hips
still and your weight on left leg. Pause, then slide right leg back to
start. Do 20 reps. Then, start with legs straight and slide right foot out
to side, shifting weight to right leg as you do so. Slide back to start.
Do 15 reps. Switch legs and repeat.

Photo Credit: Jason Todd | © Glamour 2008

body by glamour
Move 11: Prone hamstring curl
(Works your thighs and butt)

A. Lie face down on the floor with legs straight out behind you,
holding a dumbbell between your feet. Place hands on top of each
other, rest forehead on backs of hands and, with legs straight,
lift feet a few inches off the ground.

B. Slowly bend your knees and curl your feet toward your butt (really
focus on contracting the backs of your thighs); lower to the starting
position, but don’t let the weight touch the floor. Do 25 reps.

Photo Credit: Jason Todd | © Glamour 2008