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Create Your Own Sculpting Workout

Create Your Own Sculpting Workout

Updated January 27, 2021

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Credit: Chris Fanning

Get a beautiful body your way by mixing up these moves from hot Hollywood trainer Tracy Anderson.

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Your personal shape-up plan

Get a beautiful body your way by mixing up these moves from hot Hollywood trainer Tracy Anderson (Gwyneth Paltrow and Courteney Cox are fans), author of the new book, 30-Day Method. Choose a move from each group (Upper Body, Lower Body, and Core) for a total-body workout that sculpts you all over.

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Upper Body: Bent-Elbow Press-Back

Credit: Chris Fanning

Stand with elbows bent to 90 degrees, hands up, palms out. Open right arm out to the side so it's in line with body; return to starting position. Open right arm out to the side again, straightening elbow to "throw" your palm back. Do 50 reps, then switch sides and repeat.

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Upper Body: Thumb-Arm Figure 8s

Credit: Chris Fanning

*More challenging

Stand with arms out, thumbs up. Tip thumbs back; move them down and back to begin tracing figure 8. At bottom of circle, turn thumbs forward and continue. Trace rest of figure 8, ending with thumbs up. That's 1 rep; do 50 reps.

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Lower Body: Diagonal Butt Buster

If you want a toned, shapely butt but you're bored with squats and lunges, you're in luck. Watch this video to learn how to do a leg lift that targets your glutes.See the next workout move See the full cellulite-fighting workout

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Lower Body: Knee Lift–Leg Kick Combo

Credit: Chris Fanning

*More challenging

Lie on right side with upper body supported on right elbow, legs and hips stacked. Bend knees. Lift top leg, keeping it level; lower it. Straighten legs and let them come into a small split, allowing bottom leg to hover just off floor with knees forward. Return to starting position; that's 1 rep. Do 30–40 reps, then switch sides and repeat.

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Core: Cross-Leg Diagonal Crunch

Credit: Chris Fanning

Lie on your back with your legs straight and feet on the floor. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again. Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, then come back down. Do 50 reps, then switch sides and repeat.

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Core: Double-Heel Windmill Crunch

Credit: Chris Fanning

*More challenging

Lie on back with knees bent in wide split, heels on floor, hands behind head. Contract abs and lift head, shoulders, and upper back. Keeping knees bent, lift legs and cross left one over right. Uncross legs and lower heels; tap on floor (keep torso lifted). Repeat movements on other side; that's 1 rep. Do 50 reps.

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