by Jessica Smith; photography by Vanessa Rogers Photography
The Spandex Pants WorkoutWhether you want to look super sexy during a workout or on a hot date, the perfect pair of little black pants is essential! This bodyweight circuit is specifically designed to sculpt, lift, and tone everything you want to highlight below the belt (and then some!)
Workout details: Do 1 set of the recommended number of reps for each exercise , moving quickly from one move to the next with little or no rest in between. Once you've finished the last move, rest and then repeat the entire circuit 1 or 2 more times. Work your way up to 3 full circuits.
Rear lunge to knee drive1. Rear lunge to knee drive: Lift your rear and tighten your thighs with this strength and power combination move.
Next, push off the floor and explosively jump up, bending your right knee up toward your chest and reaching your left arm overhead as you push off with your left foot. Land on your left leg and immediately lower back into your starting lunge position. Repeat 10 times in a row and then switch sides for 10 more reps.
Mermaid side kick2. Mermaid side kick: This exercise may look easy, but it's guaranteed to get your buns and hips burning after just a few reps. Bonus: This move also engages your obliques.
Sit with your right knee bent and turned out to the side, resting on the floor in front of you. Bend your left knee behind you on the floor, with your foot tucked into your body. Lean forward slightly, placing your hands lightly on the floor in front of your right leg. Lift your left leg off the floor a few inches, point your toes, and keep your left heel in close to your body.
Extend your left (back) leg out to the side of your hip, keeping your leg lifted slightly off the floor. Bend your knee and draw your left heel back in towards your body, keeping your leg lifted. That's one rep. Repeat 20 times with the left leg, 20 with the right.
Rear attitude in-out3. Rear attitude in-out: Target your booty, inner thighs, and abs with this multi -tasking move.
Get on your hands and knees and then bend your elbows to the floor directly below your shoulders, palms facing down. Point your left foot and curl your left heel in towards your body. Engage your lower abs as you cross your left knee behind your right leg (touching the back of your right thigh).
Next, turn your left knee out to the side as you lift your leg up above your hip, keeping your knee bent as you raise it. Pull your left knee back into your crossed position, squeezing your inner thighs together as you return your leg to start. Be sure to press down with your forearms and keep your abs braced in tight so your body doesn't shift to the side as you lift and lower your leg. Repeat 20 times with the left leg, 20 with the right.
Power side lunge shuffle4. Power side lunge shuffle: This cardio move slims down your thighs by boosting your calorie burn while toning your hips and glutes too.
Stand with your feet together. Take a wide step out to the left and lower into a side by bending your left knee and pushing your hips behind you. Reach your right hand towards the top of your left foot . Quickly push off your left foot and do a shuffle to the right (your feet come together in the air), landing in a side lunge to the other side, reaching your left hand to your right foot . That's one rep. Do 20 reps total as quickly as you can, alternating legs each time.
Forward and rewind lunge5. Forward and rewind lunge: Lunges are one of the most effective lower-body toning moves you can do, and this front and rear lunge combo hits all the major muscles in your thighs, glutes, and hips (along with your core muscles).
Stand tall with your feet together, arms by your sides. Take a wide step forward with your right leg and lower into a lunge, swinging your left arm forward (elbow bent) and right arm back.
Quickly push off of your right (forward) foot and shift your weight into your back leg as you step your front foot back behind you into a rear lunge, swinging your opposite arms forward and back. Quickly push off your left leg and return to standing, bringing your right (back) leg forward to meet the left. That's one rep. Do 10 in a row and then switch legs for 10 more reps.
Push kick6. Push kick: This move will challenge your balance while working your thighs and glutes.
Stand tall with your feet together. Push your hips behind you and bend your knees, allowing your chest to lean forward. Brace your abs in tight and place both hands on top of your right thigh. Keep your spine naturally straight with a slight arch in your lower back. Balancing on your right leg, flex your left foot and curl your heel up towards your body.
Push out through your heel and extend your left leg straight behind your hip, squeezing your glutes as you press your heel back. Bend your knee and return to your balancing starting position. Do 20 reps and then switch legs and repeat.
Too tough? Do this move near a wall and place your right hand on the wall (left hand stays on your thigh) to help you balance.
Prone heel beats7. Prone heel beats: This Pilates move is the ultimate prep for Spandex pants! It engages your glutes, inner thighs, and your abs for muscles that look firm and toned in those tight bottoms.
Lie facedown on the floor with your legs straight, toes pointed. Bend your elbows and stack one hand on top of the other, resting your chin on the back of your hands. Press your shoulders down and draw your abs in toward your spine as you lift your thighs off the floor as high as you can without moving the rest of your body .
Open your legs out slightly wider than hip-width apart. Squeeze your inner-thigh muscles together to 'beat' your heels. Continue tapping the insides of your feet and heels together quickly 20 times in a row.
Photos by: Vanessa Rogers Photography
Jessica Smith's spandex pants provided by VSX, Victoria's Secret SportMore on SHAPE:
The Ultimate Strength Workout for Runners
7 Healthy Foods with Bizarre Side Effects
8 Super Nutrients for Weight Loss