Health & Fitness

11 total body trimmers

Allison Flam Image by: Allison Flam Author: Elle Canada

Health & Fitness

11 total body trimmers

 

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11 total body trimmers

Essentrics move #1: Quad Raisers

Sit with legs extended in front and keep back straight.   READ MORE: 10 ways to get a beach body   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #1: Quad Raisers

Point toes, slide one leg forward and lift leg up and down four times. The leg should not touch the floor. Switch legs.   The lazy girl's guide to running   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #1: Quad Raisers

Flex feet and slide one foot forward and lift leg up and down four times.   GALLERY: Cool workout clothes you need right now   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #2: Side leg lifts

Lie on one side and bend the bottom leg. Straighten the top leg and place the elbow below the shoulder to support your upper body. Push your hips forward and internally rotate your upper leg and flex the foot. Extend your leg as far away from your body as possible.   Top 10 fitness accounts to follow on Instagram   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #2: Side leg lifts

In the lengthened position, pump the leg up and down. Complete four sets of eight before switching sides.   GALLERY: The best pre-workout snacks   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #3: Butt pumps

Place yourself in the starting position for a side leg lift. Bend the top leg and flex the foot. Pump the leg back 16 times, keeping the hips forward. Switch sides.   GALLERY: The best post-workout snacks   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #4: Butt kicks

Place yourself in the starting position for a side leg lift. Bend the top leg by bringing the knee close to the chest.   10 foods you should eat for beautiful skin and hair   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #4: Butt kicks

With a flexed foot, extend the leg in front. Repeat kicks 8 times then switch sides.   The lazy girl's guide to toned abs   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #5: Plies

With feet slightly turned out, bend the knees into a deep plie keeping the knees in line with the ankles and the back straight.   The top celebrity workouts you should try   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #5: Plies

Raise one heel off the floor then press it down with some resistance. Repeat single heel raisers, alternating sides 16 times.   GALLERY: Celebrities who love yoga   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #5: Plies

Tip: Imagine the back is against a wall in order to keep the spine straight. This ensures that strengthening occurs in the quads.   GALLERY: Gym bag must-haves   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #6: Side strengthening clock

Place feet apart, reach arms up to the ceiling and engage your core by squeezing the abs. As you pull your arms up towards the ceiling, isolate the hips and bend over slightly from the waist – you should feel a deep stretch there.    GALLERY: The best bright workout gear   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #6: Side strengthening clock

Externally rotate your palms and press the arms open into an overextension – moving around like the numbers on a clock.   10 cool earbuds for the gym   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #6: Side strengthening clock

Imagine you are squeezing something between your arms as you bring them closer together. Repeat two times each side.   GALLERY: Celebrities who love pilates   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #7: Bow and arrow

Place feet apart, slightly turned out and bend one leg to go into a deep front lunge, while holding an imaginary bow and arrow.   The best foods to eat before working out   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #7: Bow and arrow

Shift body weight onto the other leg while pulling the “bow”. Use imaginary resistant when you pull the bow back, engaging the arm muscles. Repeat sequenced eight times.   MUST-READ: 6 ways to boost your metabolism   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #8: Essentrics side lunges

Place legs in a wide stance with feet slightly turned out. Extend one arm next to the head, bend the opposite knee and reach over into a deep side lunge.   Should you do a cleanse?   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #8: Essentrics side lunges

Grab the wrist and gently pull the arm to increase flexibility through the side extensors. Place hand in front of the arm and gently press the extended arm back behind your ear for an overextension.   How to find the perfect personal trainer   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #8: Essentrics side lunges

Extend both arms as much as possible, squeeze abs, and then lift both arms to the ceiling and come out of the lunge. Repeat 4 times and change sides.   READ MORE: The Fast Metabolism Diet   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #8: Essentrics side lunges

Repeat 4 times and change sides.   The best foods to eat after a workout   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #9: Posture improver

Place legs apart in a wide stance with feet slightly turned out. Bend arms with hands towards the chest and elbows in line with shoulders. Bend one leg into a front lunge, pull the arms apart and twist on the spine. Make sure the arm in front is opposite to the bent leg.   10 ways to score a beach body   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #9: Posture improver

Once you reach to your maximum, stabilise the back, engage your core and raise the front arm to stretch the pectorals. As you raise the arm, don’t crunch down in your lower back. Keep a ski jump position to help strengthen your core.   GALLERY: The best celebrity abs   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #9: Posture improver

Lower the arm down then return to the center with straight legs and elbows bent at shoulder height. Repeat 8 times and alternate each side.   The best fitness Instagram accounts to follow   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #10: Side kicks

Stand up straight, elongate the spine and engage your core for balance. Lift one leg up as high as you can, keeping the leg bent and the back straight.   The lazy girl's guide to toned abs   Clothing: Lucas Hugh    

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #10: Side kicks

Flex your foot and extend the leg to the side, keeping your knee facing forward. Repeat eight times before changing sides.   MUST-READ: Get healthy with minimal effort   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #11: Waist trimmer

Stand up straight with feet apart. Place one hand on your shoulder and raise the elbow to the ceiling. Place the other by your side and walk down your leg.   Orthorexia: How eating healthy can lead to an eating disorder   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #11: Waist trimmer

As you walk the fingers down the leg, keep hips in place. Extend the top arm and engage your muscles by squeezing your abs.   Would you try one of these celebrity workouts?   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #11: Waist trimmer

Release the bottom arm and let go of the leg. Give the arms an extra stretch by pulling them apart.   Celebrity diets: Beach body cleanses   Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

11 total body trimmers

Essentrics move #11: Waist trimmer

Imagine someone is holding your top hand and pulling you up to stand straight. Repeat on the opposite side.   GALLERY: Celebrities with the best toned arms Clothing: Lucas Hugh

Image by: ELLECanada.com By: Katherine Flemming Source: Allison Flam

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11 total body trimmers