Firm up your rear view

Step climber

Works legs, butt, shoulders, and abs

This move has all the makings of a workout staple. It requires little equipment, can be done anywhere, and tones multiple trouble spots at once. "To prevent neck strain, focus on keeping your weight on your shoulders, not on your head," says Jennifer Cohen, a personal trainer in Toronto, who uses this exercise with almost all of her clients.

HOLD ONE DUMBBELL with both hands and lie faceup on a mat with your heels resting on a mat with your heels resting on step, bench, or the seat of a chair. Extend your arms behind your head, palms facing each other, and lift your hips until your body forms a line from your ankles to your shoulders; don't let your back overarch [A].

RAISE THE DUMBBELL forward until it's above your chest as you bend your right knee and pull it toward your arms [B] Squeeze the left side of your glutes hard to keep your hips raised and body straight.

SLOWLY RETURN to the starting position (keep hips raised) and switch legs to complete 1 rep.

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you'll need

A step or chair, a mat, and a 5-t0-8-pound dumbbell (find equipment at performbetter,com).

details

Do 2 sets of 10 to 12 reps twice a week, To make it easier, perform the move without a weight.

make it harder

Increase the weight you're holding, add a pair of ankle wiehgts, or do 3 sets of 12 to 15 reps.

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COPYRIGHT 2008 Gale, Cengage Learning