Do these four moves three times a week, and you’ll see more definition in a month or less. For faster results, add 20 minutes of cardio.
You need: A bench
1. Plank twists
Start in a push-up position, with shoulders stacked over wrists. Raise one leg and bring knee across your body toward opposite elbow. Return to start and repeat with the other leg. Do 3 sets of 12 reps.
Perfect your form: Keep spine long and chin off chest.
Dial it down: Skip the twist. Hold push-up position for 30 to 60 seconds. Do 3 sets.
Amp it up: Add 5 push-ups after each set.
Targets: Core, back, legs.
2. Lateral lifts
Stand with one food on bench and hands on hips. Straighten leg on the bench as you lift the other out to the side. Hold for 2 counts, then lower and lift leg 10 times. Switch sides. Do 3 sets per leg.
Perfect your form: Roll shoulders away from ears.
Dial it down: Use a lower bench, or step up but skip the lateral leg lift.
Amp it up: Hold weights in each hand.
Targets: Glutes, thighs.
3. Triceps dips
Place hands on bench, fingers pointing forward, and walk legs out, keeping arms straight. With feet flexed and core engaged, lower body until arms reach a 90-degree angle. Push up and repeat dip. Do 3 sets of 10.
Perfect your form: Keep head in line with back.
Dial it down: Perform move with knees bent.
Amp it up: Lift one leg during dip; switch legs for each dip.
Targets: Arms, chest, core, shoulders.
4. High knee step-ups
Stand with one foot on middle of bench and hands on hips. Step up, raising opposite leg. Hold for 2 counts. Return to start and repeat on the other side. Do 3 sets of 8 to 10 slow and steady reps.
Perfect your form: Engage your core through the move.
Dial it down: Use a lower bench, or step up without raising other knee.
Amp it up: After each knee raise, kick leg forward.
Targets: Core, quads, hips.
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