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

5B. one-legged press Sit on a leg-press machine adjusted to 45 degrees. Center left foot on footplate, aligned with left hip, leg straight; place right foot on bar below footplate and seat, knee bent. Hold handles for support. Bend left knee in toward chest, aligning knee with hip (shown). Straighten left leg; repeat for reps before switching sides to complete 1 set. Resistance: 0-25 pounds added to each side Do 10-15 reps with each leg.

5C. Core Board front curtsy crossover lunge Perform move 5A, stepping onto a Reebok Core Board (adjusted to medium stability) with your lunging foot as you curtsy. Resistance: 8-to 10-pound dumbbells Do 10-12 reps with each leg.

mix it up for maximum results

Over time, your body will adapt to any exercise routine. So you need to keep working your muscles in new ways to progress. After you've completed Week 6 of the Advanced Program (described on the poster), Hollywood trainer Teddy Bass recommends doing a different combination of exercises at least once a week, or even every time you hit the gym, to intensify your workouts and surprise your muscles. Here are three suggested programs for maximum results, listed from easiest to hardest.

* Rotate A's, B's and C's throughout the week, as follows: Do only A moves on Day 1, only B moves on Day 2, and only C moves on Day 3.

* Go circuit crazy Perform 1 set of each A move without resting between sets. This equals 1 circuit. Repeat the circuit 2 more times, using B moves for the 2nd circuit and C moves for the 3rd. Rest 60-90 seconds between circuits if necessary.

* Do the hardest moves first Do 1 set of each C move without resting between sets. Repeat the circuit 2 more times, using B moves for the 2nd circuit and A moves for the 3rd, resting 60-90 seconds between circuits.

RELATED ARTICLE: the plan

How it works You'll do 3-5 moves 2-3 times a week as part of your total-body strength-training program. If you haven't strength trained in 3 months or more, do the Beginner's Program for 12 weeks before progressing to the Advanced Program. If you've been strength training at least twice a week for 3 months, do the Advanced Program.

Warm-up/cool-down Begin and end each workout with 5 minutes of low-intensity cardio. After cooling down, stretch all the muscles you've just worked for 5 seconds to a point of mild tension, without bouncing; release, then repeat 3 more times.

Beginner's Program Weeks 1-4 Do an A move of your choice in each Zone, for a total of 3 exercises. Perform 2 sets of each move, resting 60-90 seconds between sets. Do this workout twice a week during Weeks 1 and 2, and 3 times a week during Weeks 3 and 4, taking a day off between workouts. Vary your exercise selection throughout the week. For example, on Day 1, do moves 1A, 3A and 5A; on Day 2, do moves 2A, 4A and 5A, etc. Weeks 5-8 Follow the instructions for Weeks 1-4, using B exercises. Weeks 9-12 Follow the instructions for Weeks 1-4, using C exercises.

Advanced Program Weeks 1-2 Do all 5 of the A moves 3 times a week, taking a day off between workouts. Perform 3 sets of each move, resting 45-60 seconds between sets. Weeks 3-4 Follow the instructions for Weeks 1-2, using B moves only. Weeks 5-6 Follow the instructions for Weeks 1-2, using C moves only. After Week 6, continue to vary your routine. See "Mix It Up for Maximum Results" on page 77 for ideas.