One word stands out with this ultimate outfit: little. To ensure your body is in tip-top shape when you debut your LBD, we’ve found a couple surefire workouts to give you toned arms, lengthy legs, and a beautiful back. The best part is that all of these exercises can be done in the comfort of your very own living room! So push aside the coffee table, find a good spot on the rug, and turn up your favorite workout jams as you glisten your way to a new body!



Stregthen Your Back

Reverse Flys (Photo: Above Left)


Reverse Flys are great for both the rear shoulder and the upper back.

1. Sitting on the edge of a bench, a dumbbell in each hand (start with 3 to 5 pound dumbbells and adjust accordingly), bend over from the torso so that your hands are a few inches below each knee and your palms are facing each other.

2. Make sure to keep your arms straight during this exercise. Keeping your back straight and your torso in the same position, slowly lift your arms to your sides up to the height of your shoulders.

3. Your elbows should be only slightly bent and your wrists should remain straight. Controlling the movement, slowly lower your arms to the starting position.

4. Repeat for 2-3 sets of 10-12 repetitions each.

Back Extensions (Photo: Above Right)


This Lower back extension exercise strengthens and loosens tight lower back muscles.

1. Lie down on the floor on your stomach. You can also choose to lie on a medicine ball or elevated on a step.

2. Clasp your hands behind your head and slowly start to lift your chest off of the ground a few inches, constantly controlling the movement.

3. Slowly lower down, without completely resting your chest back to the floor and repeat.

4. Lower and repeat for 1-3 sets of 10-16 repetitions.



Lengthen Your Legs


Squats (Photo: Above Left)


This exercise is a great move for both the front (quads) and back (hamstrings) of the thigh as well as the buttocks.

1. To begin, stand with feet shoulder-width apart. As the name of the move implies, squat down as if about to sit down in a chair, keeping feet flat on the floor.

2. Straighten legs and stand back up. Be careful not to squat to deeply so it does not strain the knees. For a more advanced move, hold hand weights at your sides or a barbell across your shoulders behind your head.

3. Repeat 2-3 sets of 10 repetitions.

Toe Raises (Photo: Above Right)


This move will give great shape to the lower part of back of your leg, commonly referred to as the calf muscle.

1. Stand with feet shoulder width apart either on a flat surface or the edge of a step (make sure to hold onto a stair rail or something stable to maintain your balance).

2. Using your calf muscles, raise your heels so that you are standing on your toes. Then slowly lower your heels back to the starting position and repeat.

3. Repeat 2-3 sets of 8-10 repetitions.



Tone Your Arms


Skull Crushers (Photo: Above Left)

This is a tricep exercise that will pack on the progress if you do it correctly. If you don’t, it might pack on the injuries!

1. Lie on a flat bench and take a light bar bell.

2. Lift the weight over your head with your palms facing the roof.

3. Shift the weight backwards so if you were to drop it it would land on the floor behind your head and so that your triceps are pointing behind you instead of straight up.

4. In this position, lift the weight up until you have a straight arm and then lower it slowly until you get a deep stretch.

5. Repeat for 1-3 sets of 10-16 repetitions.

Barbell Bicep Curls (Photo: Above Right)


This should be the core bicep exercise in your bicep routine. It allows you to go heavy and is one of the easiest to do in terms of achieving the technique correct.

1. Stand with feet shoulder width apart and lift up the bar bell.

2. Lift up your chest so that your shoulders are lower than your chest. Remember to still keep your back straight.

3. Curl the bar bell up to just above your pectoral muscles and slowly lower back down.

4. Repeat for 1-3 sets of 8-15 repetitions.


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