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Total Body Shape-up for Women

Add these moves to your walking workout and get fitter and firmer fast! No special exercise equipment required.

Walking is great, but it won’t firm up your whole body. That’s why these moves were designed—to challenge muscles that walking doesn’t typically engage. As with any new exercise plan, check with your doctor before you begin to make sure the plan is right for you.

The program: To get started, walk for 10 to 15 minutes at an easy to moderate pace (5 to 6 on a 1-to-10 scale). Then perform the following 10-minute body-shaping circuit. At the end of the circuit, walk again for 10 to 15 minutes as a cool-down.
The payoff: Look and feel more fit all over.
Bonus benefit: These exercises build strength and stability in your ankle, knee, and hip joints so you’ll be less susceptible to injury when you do your cardio workouts.

Curb Lift-Off
Firms calves, glutes, and thighs
Find a curb or small step. Stand sideways to curb, one foot on curb, one foot down on street level. Keeping your chest lifted and abs taut for support, bend your knees and lower into squat so legs are bent 45 to 90 degrees. Be sure to keep the knees behind your toes. Extend the legs and stand, lifting the lower leg out to side. To make it harder, add a jump: Squat as before, then quickly straighten the legs and jump straight up. Land with knees bent to absorb the impact. Repeat for one minute per leg.



Dip ’n’ Curl
Works triceps, abs, and shoulders for core and upper-body strength
Sit on the edge of a bench and grasp it on each side of your hips. Inch your butt off the bench and walk your feet out until knees are bent 90 degrees. Extend right leg, with heel on the ground and foot flexed. Bend elbows straight back and lower butt toward ground while pulling your right knee toward the chest. Don’t bend elbows past 90 degrees. Return to start. Repeat for one minute, then switch legs. To make it easier, keep both feet on ground while performing dips.



Bench Press
Firms chest, shoulders, triceps, and core for better torso tone and less upper-body fatigue
Stand facing the back of park bench or low wall. Place hands wider than shoulder-width apart on the bench and walk back until arms are extended and you’re balancing on the balls of your feet. Position your feet slightly more than shoulder-width apart. Your body should form a straight line from head to heels. Bend elbows and lower your chest toward the bench, then push back up. When arms are almost fully extended, raise your left arm straight out in front to complete the move. Pause for a second. Lower your left arm and repeat, this time raising your right arm. Repeat for one minute, alternating arms.



Walking Lunges with Knee Lift
Firms glutes and thighs
On a level surface, stand with feet hip-width apart. Keeping chest lifted and abs taut, step forward with your right foot and bend both knees to lower into a lunge position. Keep the front knee in line with your ankle. Then straighten your knees and stand, drawing your left leg forward; pause with left knee lifted to hip level. Hold for a count of three before bringing the left foot all the way forward for the next lunge. Continue moving forward, with each step ending in a lunge, for one to two minutes.



Pivot Squats
Firms glutes and thighs
Stand with feet slightly more than shoulder-width apart, arms pointing straight ahead, palms together. Keeping the chest lifted and abs taut, bend your knees and lower into a squat until your legs are bent 45 to 90 degrees, keeping knees behind toes. Pulse three times, lifting and lowering hips just a few inches. On the fourth pulse, turn your body to the right by lifting your left foot and pivoting on the right foot. Pulse three times facing right, then pivot on your left foot back to front. Repeat, except this time turn to the left, and then back to the front. Perform for one to two minutes.



Standing Crossover
Firms quads and abs for a stronger core
Stand with your feet a few inches apart. Bend your arms and hold them out to your sides so they form right angles, with fingers pointing upward, palms facing forward. Contract abs and draw right knee and left elbow toward each other. Pause, and return to start. Alternate sides for one minute.