Do It Gorgeously: How to Make Less Toxic, Less Expensive, and More Beautiful Products (59 page)

Toned Tush

The glutes are massive muscles that need a lot of attention as we get older. No matter what your shape, you can dramatically improve the tone of your behind. Try to do these every day.

THE SQUEEZE

I actually enjoy this exercise, because you can feel it sculpting as you squeeze. You can keep going for quite a few rounds if you’ve got some great music on.

1. Lie on your back with your knees bent and your feet about 2 feet in front of your sit bones. Rest an 8- to 12-pound dumbbell on your lower stomach and hold it in place.
   
2. Lift your hips and contract your glutes as hard as you can as you press your heels into the floor.
   
3. Lower your pelvis to about an inch above the floor and repeat.
   

Tip:
For extra sculpting, when you have lifted your hips up after your last set, pause and then do 20 small squeezes (almost as if you are pulsing in one place), then release.

Breathing:
Exhale as you lift, inhale as you lower back down.

Sets:
3 sets of 15 repetitions

DEAD LIFT

Ever since a trainer with the most toned behind I’ve ever seen in my life taught me this, I’ve noticed a huge difference when I catch a glimpse of my behind in jeans.

1. Stand with your feet together, holding two 5- to 10-pound dumbbells in front of your thighs. Have your palms facing toward you. Draw your shoulders back and down.
   
2. Bend from your hips and, keeping your legs straight, lower your torso down as far as you can without bending your knees. It’s vital that you keep your back straight, not arched. This will help to keep your shoulders back and down.
   
3. Push up through your heels, keeping the dumbbells close to the fronts of your legs, and return to starting position.
   

Tip:
To challenge yourself, stand with one leg 2 feet behind the other, with your back toes touching the floor. Bend your front knee slightly. Keeping your shoulders down and back, lower the dumbbells toward your front shin and then return to the starting position.

Breathing:
Inhale as you lower, exhale as you come up.

Sets:
3 sets of 12 repetitions

SQUAT

This exercise helps sculpt the inner and fronts of the thighs, as well as the glutes.

1. Stand with your feet a little wider than shoulder width apart and your feet turned out, so that when you bend your knees they will line up with your middle toes.
   
2. Hold an 8-pound dumbbell with both hands, cupping the top of the dumbbell, palms facing up.
   
3. Keeping your torso upright, shoulders back, and abs drawn in, lower down until your thighs are parallel to the floor.
   
4. Press into your heels to come up.
   

Tip:
As you come up, squeeze your glutes as hard as you can.

Breathing:
Inhale as you lower, exhale to come up.

Sets:
3 sets of 12 repetitions

LOVELY LUNGE

This is a vital part of your tush-toning regime. It also sculpts the entire hip and thigh area.

1. Stand with your feet together, holding an 8- to 10-pound dumbbell in each hand. Step your right foot about three feet behind you and rest on the ball of the foot.
   
2. Bend your right knee down to the floor at a 90-degree angle until the knee is a couple of inches away from the floor. Make sure your left knee doesn’t overshoot your left foot (the knee should be directly above your left ankle). Return to your starting position and repeat with your left leg.
   

Tip:
Make sure your front knee is aligned with the middle toes of your front foot.

Breathing:
Inhale into the lunge, exhale to return to starting position.

Sets:
2 sets of 15 repetitions

Red Carpet Arms

Do you ever wonder how Hollywood actresses over a certain age manage to maintain their firm-looking arms? The answer is a lot of hardcore work. If you want to look great in an evening dress or a tank top, there’s no gain without a little pain. These exercises are simple enough for you to master right away, and if done regularly, will have you wanting to show off those fabulous arms!

TERRIFIC TRICEPS

I suggest doing at least one exercise for your triceps every single day if you want to feel confident in a sleeveless dress. It’s one of the first areas of your arms to show neglect, and is mercifully one of the quickest to get back into shape.

TRICEPS KICKBACK

1. Grab your weights (5- to 10-pound dumbbells, depending on your level).
   
2. Stand with your feet hip width apart with a dumbbell in your left hand.
   
3. Take a large step back with your left foot.
   
4. Bend your right knee and place your right hand on your right thigh.
   
5. Lean forward, keeping your hips square to the floor.
   
6. Keeping your abs tight, bend your left arm, holding the dumbbell just above your left hip with your elbow pointing back.
   
7. Extend your left arm behind you until your arm is straight.
   
8. Slowly lower the dumbbell to the starting position. Repeat on each side.
   

Tip:
The only thing that should move is your forearm. Make sure your shoulders are relaxed and down.