Look Better Naked

Six moves to a slimmer and sexier body

By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

If you’re a pajama kind of woman longing to flash some flesh, we’ve got a plan that will get you uncovered and ready for lace—or nothing at all! This body-firming routine is designed to reach all the parts your clothing won’t. But this is no average toning workout. We’ve added an extra fat blast —three-minute, calorie-burning cardio intervals between every strength move.

To expedite the transformation of your soon-to-be exposed areas, follow a nutritious, portion-controlled eating plan and include at least 30 minutes of cardio work on days that you don’t perform this routine. If you are new to exercise, listen to your body’s signals and lower the intensity or duration of your workout accordingly. By coupling firming moves for your butt, abs, legs, arms, chest, back and shoulders with calorie-burning fat blasts, you will create sexy curves. Get ready to go from flannel to fabulous!

HOW TO DO IT:

• Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 5 to 8 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.

• Wear sneakers, but do not use weights during the fat blasts. If needed, modify the high-impact movements, such as the jumps, and make them lower impact by performing the same movement without jumping. Move for three minutes (or less if you are just starting) and try not to pause between exercises. Of course, if you feel tired or out of breath, slow down.

• Start with one complete circuit: Perform each three-minute Fat Blast, followed by eight to 12 repetitions of each firming move. Move quickly when performing each strength move, but do not swing the weights—if you can swing them, your weight is too light. Once you’ve cycled through all six exercises, repeat the circuit for a total of two to three cycles.

• Do this workout two to three times a week on non-consecutive days.

• Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed to make them easier or more challenging.

• What you need: weights and a stability ball.