Sexy Workout 1

Get a Victoria's Secret Model's Sexy Stems Split Squat Step 1 Sometimes known as a stationary lunge, the split squat can be adapted to several fitness levels. Keeping your rear leg lifted makes it more of a workout for your quadriceps. 1. Stand with feet staggered, about 2 feet apart, toes pointing forward with right foot forward and left foot back. Keep torso upright, shoulders down, and arms at sides. 2. Bend both knees 90 degrees, keeping right knee aligned over right ankle and left heel pointing behind you. Hold 1 to 2 counts, and come back to starting position; repeat. Do all reps on right leg; switch sides and repeat. Step 2 Split Squat 3. For an advanced variation, place top of left foot on a low chair or bench behind you, and hold dumbbells with arms at sides. For an even greater challenge, use a stability ball instead of a chair or bench (weights optional). Step 3 Hip Bridge The hip bridge hits your glutes, hamstrings and erector spinae, or lower-back muscles. To work the outer and inner thigh at the same time, try adding different props or tools, including a medicine ball and a resistance band. 1. Lie faceup on the floor with knees bent, feet flat on the floor about 1 foot in front of butt. Place hands on floor, palms down. Squeezing glutes, slowly lift hips, forming a straight line from knees to waist (be careful not to overarch spine). Hold 2 counts, continuing to squeeze glutes; lower back to floor and repeat. 2. To work inner thighs, hold a medicine ball or similar-size ball (for examples a soccer ball or basketball) between thighs, and squeeze legs together while lifting hips. Step 4 Hip Bridge 3. To work outer hip and thighs, tie a resistance band around thighs, and press out while lifting hips. 4. For an advanced variation, extend right leg, keeping it raised while lifting and lowering hips; switch legs halfway through the set. Source from: http://slideshow.ivillage.com/