SEXY SHOULDERS AND TIGHT BUTT

Get Sexy Shoulders and a Tight Butt with This Sweet Move

Dumbbell Reverse Lunge with Front Raise: When two kick-ass moves come together to make a total-body exercise, you bet your tight butt that we'll be doing it. This move works the front of your shoulders, your upper back, and that area right around your bra line (that would be your serratus anterior, to get all nerdy over here). Plus, you'll also tone your glutes, quads, hamstrings, and calves.

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Fat burner moves

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This circuit will help strengthen your entire body, building muscle definition as well as torching calories. When you use a medicine ball it makes a significant demand on your muscles, helping you build lean muscle tissue and sculpt a defined physique. If you use a combination of anaerobic exercise (short, intense bursts of exercise that increase muscle strength) and weight training you boost your metabolism even further, which is a great way to help you get in shape.

BOOTY AND CRUSH BACK PAIN MOVE

Get a Bangin' Booty and Crush Back Pain with One Move

Marching glute bridge: Not only do strong glutes look amazing, but they also help power your body through tough workouts. Plus, this move safely activates your abs, glutes, and lower back to improve your posture and core stabilization, which can reduce strain on your spine and lower your risk of back pain. So raise those glutes in the air like you just don't care!

GET STRONG ABS

Get Strong AF Abs with This Old-School Move

Basic is back.

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FROG SQUATS

Little Black Dress 10-minute workout

Burn off mince pies and get party dress ready in 4 top-to-toe moves

Frog squats

Time: 50 seconds
Works: Quads, hamstrings, glutes, abs
Stand with your feet slightly wider than shoulder-width apart, toes pointing outwards.
Squat down as low as possible, keeping your chest lifted, heels flat and knees over toes.
Jump up in the air, swinging your arms up to help propel you.
Land through the balls of your feet, then heels, into a deep squat.
Do as many reps as you can in 50 seconds.

kettlebell squat

Move of the week!

Need a new move to spice up your workout? This week we're loving the kettlebell squat!

Works
Thighs, bottom and core

How to do it
1) Stand with your feet wider than hip-width apart, and your toes slightly turned out. Hold a kettlebell in your right hand so it rests against your forearm and raise your arm straight up.
2) Put your left hand out on your hip for balance. This is your starting position.
3) Squat down so that your hips are just higher than your knees, keeping your right arm still.
4) Push through your heels to return to the start and repeat. Change arms for the next set.

Beginner: 2 x 8 reps each arm
Intermediate: 2 x 10 reps each arm
Advanced: 2 x 12-15 reps each arm

Safety tip
Keep your back as straight as possible throughout

GET RID OF YOUR MUFFIN TOP

How to get rid of your muffin top

Stubborn weight around the middle? Eugh, we hear you! Use our diet and exercise tips to beat that muffin top

That weight around your middle sure can be stubborn to shift. Anyone who's tried to get rid of their muffin top can vouch for how difficult it is to get rid of. If you want to tackle your wobbly tum and sides, or just want to tone up your middle area, use these tips along with a healthy diet (think nutrient-dense veg, high-quality protein and LOTS of water) and you might be on to a winner...
1.Rounded tum:
Get good abs with... crunches and a clean diet!
Begin by lying on your back with your knees bent at a 90^o angle. Think of creating a concave stomach by pulling you belly button in towards your spine and then curl your truck up, keeping your head and neck tall and in line with your body. Keep pulling your navel in towards your spine during the whole movement. Do three sets of 25 reps.
2.Baby belly
Target your baby belly with... the tummy tucker.
Lie on the floor with your knees bent, feet on the floor and your hands on your abs. Take a deep breath in, exhale, and then draw your navel in to your spine, aiming to pull your belly button into the floor. Hold for 10 seconds, then relax. Do one set of 5 reps, working up to 15.
3.Love handles: 
Target love handles with... a one-legged plank hydrant.
Get into the plank with your hands on the floor. Pull one of your knees close to your chest then, without touching the floor, push your leg back out and up so it’s behind you at a 45^o angle. Hold for two seconds, then bring the leg back into your chest. Do two sets of 10 reps on each leg.
4.Belly button fat:
Relieve stress and tone up with... the downward dog to plank sequence.
Start on all fours, with your wrists slightly in front of your shoulders. Separate your knees to hip-width apart and curl your toes under. Exhale, then lift your knees off the floor, reach your sit bones toward the ceiling, and straighten your legs in a downward dog position, pushing through your heels. Hold for five slow breaths. Inhale, then shift your weight forward into plank, with your core strong. Hold, then exhale and push into a downward dog. Do five rounds, holding each pose for around five breaths each but rest if you need to.