af - Elements Barre Fit

Top 5 Tips to Get #TonedAF!

Elements Staff Published On: Dec 04, 2020

These are our top 5 tips to get fit and toned in a hurry at home!

1. Booty Booty Booty Rockin’ Everywhere:
Grab your red or green booty band, hit the mat, and throw your booty band around the thighs. Lay down on the mat with the legs in a parallel position and press the hips high, pulsing up and down, squeezing the glutes and the thighs. This exercise sculpts the booty and the legs.
Repeat 20 to 30 times (4 to 5 sets)

2. Sexy Shoulders:
Standing with the legs in parallel, holding 3 or 5 lb weights, pull the elbows into the waistline with the palms high, then press the arms out long at shoulder level and turn the palms down. This exercise sculpts the biceps, triceps and shoulders.
Repeat 10 times (2 to 3 sets)

3. Wickedly Sexy Waistline:
Holding the 3 or 5 lbs weights by your side with straight arms, bend side to side from the waistline, squeezing the obliques and the transverse abdominal wall. Try to reach the hands all the way down to the ankles. This exercise sculpts the core.
Repeat 20 times (2 to 3 sets)

4. Thigh Burner:
Placing the booty band around the thighs and standing with the legs parallel and slightly wider than the hips, bend the knees, taking the seat towards the back wall, drawing the arms high over the head. Pulse down one inch and up one inch. This exercise sculpts the thighs and booty.
Repeat for 30 to 60 seconds (4 to 5 sets)

5. 60 Second Plank:
While holding a forearm plank, do these three leg variations to ignite your core.

A. Alternating knee bends- hover your right knee just an inch off the ground, then switch to the left (20 seconds)

B. Hip Presses- press your hips high, like a downward dog, then bring them back to shoulder level (20 seconds)

C. Hip Twists- twist the hips from side to side trying to touch your hip to the mat (20 seconds)