The Hips, Waist, Thighs Workout: Dangerous Curves Ahead

The key is to concentrate as much on the back of your body -- which exercisers often ignore . That means targeting the rear shoulders, upper back, hamstrings, glutes, and obliques, as well as the chest, quads, and abs.

You'll need light, medium, and heavy dumbbells (ranging from 5 to 15 pounds) and a bench. Do the moves three days a week, plus three to five bouts of short but intense cardio, and you'll be flaunting a firmer figure in six weeks!


Standing Oblique Flexion

Targets: Obliques, Abs

Stand with knees slightly bent, feet shoulder-width apart, holding medium or heavy dumbbells in each hand with weights at sides, elbows slightly bent, palms in and abs tight.
Slowly slide dumbbell down outside of right thigh as far as you can, bending torso to right while keeping hips square.
Hold for 2 seconds, then slowly draw weight back up thigh to start.
Repeat all reps to right; switch sides.


2. Bench Step-Up
Targets: Thighs, Hips, Glutes, Shoulders

Hold a light- or medium-weight dumbbell in each hand standing next to the bench lengthwise.
Step up with right foot onto the middle of the bench; hold for 3 counts with left leg lifted to side.
Step down with left foot and tap down with the right.
Immediately step back up to the bench with right foot.
Do all reps on this leg, rest for 30 seconds, then switch sides.


3. Reverse Incline Row to Rear Fly
Targets: Rear Shoulders, Upper Back

Part A
Straddle a bench inclined to 45 degrees, pressing chest into top of bench, knees slightly bent.
Hold light or medium dumbbells in each hand, elbows slightly bent with palms in.
Bend elbows and pull weights toward body, keeping arms close to sides.
Lower and repeat.

Part B
From starting position, slowly lift weights out to sides to chest level, keeping elbows slightly bent.
Lower and repeat.
Do 1 set of rows followed by one set of flyes; rest and repeat.


4. Cross-Twist on Bench
Targets: Obliques, Abs, Lower Back

Sit on a flat bench with knees bent and feet flat on the floor or on the seat of the bench.
Lean back slightly, engaging your abdominals.
Punch right fist across outside of left thigh, twisting upper body to the left.
Hold for 3 counts.
Repeat, punching left fist to outside of right thigh.
Continue, alternating punching to each side; keep your upper body lifted and your abdominals engaged throughout the exercise


5. Bench Wide-Grip Push-Up
Targets: Shoulders, Chest, Back, Arms, Abs

Stand facing a flat bench (push bench against a wall for support, if necessary).
Come into a full push-up position with palms placed just wider than shoulder-distance apart on the bench, abs tight.
Bend elbows 90 degrees, lowering chest toward bench.
Hold for 2 counts, then push back to start and repeat.
For an added challenge, alternate lifting one leg for each set.


6. Bent-Knee Deadlift
Targets: Hamstrings, Glutes, Lower Back, Hips

Stand with feet shoulder-distance apart, holding medium-weight dumbbells in each hand, arms at sides with palms in.
Keeping head up, shoulders back, abs tight and knees slightly bent, hinge forward from the hips to slide your butt back.
As you bend forward, slide weights down the legs, gazing slightly ahead of you.
Keeping body weight over heels, slowly return to starting position; repeat.