5 Ways to Get Toned While You Watch TV — From the Tone It Up Girls

Do 10 to 15 reps of each move on each side, then repeat the entire sequence at least twice.

BOTTOMS UP

How to do it: Lie facedown on an armless chair, ottoman, or couch with your legs hanging off the edge. Your knees should be extended and your toes should be pointed. Plant both palms firmly on the floor. From this position, engage your core as you squeeze your butt to lift your heels straight up to the ceiling. Then release with control to complete one rep.

Where you’ll feel it: In your butt and hamstrings.

TRICEPS DIP KICKS

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Grab a chair– this time, it’ll be helping you tone your triceps.
Place the chair against the wall and rest your hands on the seat a shoulder-width apart. Slide your butt off the seat and keep your legs extended out in front of you.
As you lower yourself, bend your elbows until they are at 90 degree angles. Once you’ve reached this point, press down on the chair to pull yourself back up to the starting position.Where you’ll feel it: In your triceps, and the front and back of your shoulders.

BICYCLES

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Target Muscles: internal and external obliques, rectus abdominis, transverse abdominis
Set Up:  Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck

Where you’ll feel it: Your abs, oblique, and hamstrings.

LEG LIFTS

Target Muscles: rectus abdominis, transverse abdominis

Action: Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps
Top Tip: If you feel any strain on your back as you lower the ball, place your hands under your bottom instead of out to the sides.

SPLIT SQUATS

To perform the Bulgarian split squat, place your right leg on the elevated surface of choice, next talk two hop step forwards until you back right thigh is parole with the floor. Hold a dumbbell in each hand and bring your body down by bending your left knee until you have made a 90 degree angle, Stay in this spot for 3 seconds.

 Where you’ll feel it: Your quads, hamstrings, and butt.

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