The ultimate ab, butt and thigh makeover; these incredible moves offer endless options for reshaping your biggest trouble zones - Shape in Balance

Shape, Feb, 2004 by Stacy Whitman

If you started off 2004 determined to get your buffest body ever, you'll need the kinds of exercises and variety that keep your mind and muscles challenged. That's where this supercharged program from celebrity trainer Teddy Bass of Beverly Hills, Calif., comes in. Designed to sculpt your trouble zones--abs, butt and thighs--it uses a progressive training system that advances with you as you get stronger.

On our exclusive pullout poster, Bass has provided not one, but multiple exercises to target each muscle group, so you can keep changing your routine for visible results.

It may take you a few minutes to get the hang of these new moves, but the payoff will be worth it. From head to toe, you'll get exactly what you want from your training this year.

Zone 1: ABS 1A. floor crunch with obliques twist Holding a dumbbell in each hand, lie faceup, knees bent, feet flat, weights resting on chest, elbows bent. Contract abs, lifting head and shoulder blades off ground, then extend one arm to the outside of opposite knee (shown). Bring arm and torso back to starting position; repeat, alternating sides. Resistance: 3- to 5-pound dumbbells

1B. incline crunch with obliques twist Sit on an incline bench, ankles under pad, arms crossed over chest, hands on opposite shoulders, and lower torso until it's nearly parallel to ground. Crunch and raise torso, rotating one shoulder toward opposite knee (shown). Lower; repeat, alternating sides.

1C. BOSU obliques twist Lie faceup on a BOSU Balance Trainer, knees bent, feet flat, fingers unclasped behind head. Contract abs and curl torso upward, rotating left shoulder toward right knee, lifting right foot a few inches off ground (shown). Return to starting position; repeat, alternating sides.

Do 10 alternating reps (1 rep equals both sides) for all moves.

2A. dumbbell overhead torso curl Lie faceup, knees bent, feet flat. Hold a dumbbell horizontally with both hands, arms extended overhead on ground. Contract abs and lift shoulder blades off ground, bringing dumbbell overhead toward knees (shown). Return to starting position; repeat. Resistance: 5- to 8-pound dumbbell

2B. high-cable crunch Stand with a rope attached to a high-cable pulley, feet hip-width apart, knees slightly bent. Grasp rope with both hands at forehead height, elbows bent, upper arms parallel to floor and each other. Maintaining arm position, flex forward in a crunch motion without changing hip angle (shown). Straighten torso to starting position; repeat. Resistance: 40-60 pounds

2C. balancing torso curl Perform move 2A with back firmly on a stability ball, knees bent and aligned over ankles, feet flat (shown). Resistance: 5-pound dumbbell

Do 8-15 reps for all moves.

Zone 2: BUTT 3A. reverse lunge Holding a dumbbell in each hand, stand with feet hip-width apart, legs straight, arms hanging at sides, palms in. Keeping abs tight, step back with right foot, bending both knees so left knee aligns with left ankle and right knee approaches ground, heel lifted (shown). Push back to starting position; repeat for reps before switching sides to complete 1 set. Resistance: 8- to 12-pound dumbbells

3B. reverse bench lunge Perform move 3A standing on top of an 8- to 10-inch-high step or flat bench, dumbbells resting on shoulders, and stepping back and down onto ground (shown). Resistance: 8- to 12-pound dumbbells

3C. balancing reverse lunge Perform move 3A, beginning with left foot in the center of an Xerdisc or a Balance Board, stepping back and down onto ground (shown). Resistance: none, or 5- to 8-pound dumbbells Do 8-12 reps with each leg for all moves.

4A. dead lift Holding a dumbbell in each hand, stand with feet hip-width apart, arms extended in front of thighs, palms facing thighs, knees slightly bent. Keeping abs contracted and back straight, hinge forward from hips until you feel a mild stretch in hamstrings (shown). Contract buttocks to return to starting position; repeat. Resistance: 10- to 15-pound dumbbells (or a 20- to 40-pound barbell) Do 15 reps.

4B. cable hip extension Attach an ankle cuff to a low-cable pulley and right ankle, then place left foot on a 10-pound weight plate on floor to left of machine, knee slightly bent, right leg aligned with machine, slightly in front of your body. Rest left hand on machine and put right hand on hip. Keeping hips squared and torso still, extend right leg behind you without arching back (shown). Return to starting position; repeat for reps before moving plate to right side of machine and switching sides to complete 1 set. Resistance: 10-20 pounds Do 15-20 reps with each leg.

4C. ball bridge With head and upper back supported on a stability ball, knees bent and aligned with ankles, feet flat, hold dumbbells or a barbell at the crease of your hips, then lower hips toward ground. Contract buttocks, lifting hips until torso forms one straight line from shoulders to knees (shown). Lower and repeat. Resistance: 8- to 10-pound dumbbells Do 15-20 reps.

Zone 3: THIGHS 5A. front curtsy crossover lunge Holding a dumbbell in each hand, stand with feet hip-width apart, legs straight, arms hanging at sides, palms in. Contract abs, keeping spine neutral. With right foot, step forward and diagonally in front of left foot, bending both knees, right knee aligned with right ankle, left knee approaching ground, heel lifted, shoulders and hips square (shown). Push back to starting position; repeat for reps before switching sides to complete 1 set. Resistance: 8-to 12-pound dumbbells Do 10-12 reps with each leg.