The newest way to shape up your belly, butt, and thighs without stressing your joints: Flip your workout upside down! These five moves use one piece of equipment you’re sure to have in your home—a wall! Perform the following routine barefoot 4 or 5 times a week. Do 10 slow, controlled reps of each move.
For faster results, do 2 sets of each exercise and add at least 30 minutes of cardio most days of the week.
Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.
- MAKE IT HARDER Cross your right ankle over your left knee so that only your left foot is on wall.
- MAKE IT EASIER Don’t use the wall. Keep your feet flat on floor as you lift into a bridge
Lie faceup on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o’clock, then return to the starting position. Repeat with right leg, sweeping toward 3 o’clock. Continue to alternate legs until you’ve completed all of the reps.
- MAKE IT HARDER Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.
- MAKE IT EASIER Move your butt 3 to 6 inches away from the wall while performing the move