lean machine

Lateral Bend And Reach

Works core, shoulders, hamstrings, and inner thighs

Grab a pair of 5- to 10-pound dumbbells and stand with your feet about four feet apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

Dog Press

Works core, shoulders, pecs, lats, back, and hamstrings

Stand several feet behind a Bosu. Bend into down­ward dog, placing your palms a few inches apart on the dome and lifting your hips toward the ceiling (A). Place your right hand a few feet in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a pushup (C). Step back into downward dog. That's one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

Trainer tip
In downward dog, press your hands and heels down and lift your tailbone up.

Rock the Boat

Works entire core

Draw your knees toward your chest, lift your head, and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That's one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

Dive And Roll

Works back and glutes

Place a weighted bar two feet in front of a Bosu. Lie facedown with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar toward the Bosu as you lower your legs toward the floor (B). Roll back to start. That's one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

Trainer tip
Keep your neck in line with your spine throughout the move.

Crescent Lunge And Row

Works back, glutes, hamstrings, and quads

Grab an 8- to 12-pound dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That's one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That's one set. Do three sets, resting for up to 30 seconds between sets.

Trainer tip
Keep your rowing arm close to your side

Tricep Warrior

Works core, triceps, glutes, hamstrings, and quads

Grab a pair of 5- to 10-pound dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about a foot behind you (A). Bend forward from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That's one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

Bicep Warrior

Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs

Grab a pair of 5- to 10-pound dumbbells and stand with your feet about four feet apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side.

Fix it with Yoga

Link to Fix it with Yoga

The Gym Addict's Yoga Sequence

No matter what it is you do off the mat, the time you spend on it (even if it's just a little) will show. Gym junkies are typically tight in the hamstrings, quads, chest, and shoulders from traditional strength and cardio training. Yoga can help open these areas up, making them more flexible (and less injury-prone) while strengthening them too. Try this sequence of basic poses in the order below. Incorporating this practice into your weekly workout schedule will yield major gains in you flexibility, agility, and maybe even mind too.

Standing forward bend (uttanasana)
Opens hamstrings
Standing with your feet shoulder-width apart, bend your knees slightly. Reach your arms overhead, then fold over your legs, keeping your back straight and extending through your sternum. You'll feel this in the hamstrings. To relieve some tension in your neck and shoulders, grab your elbows (opposite hand to opposite elbow) or the outside of your calves to help deepen the stretch. Breathe into this forward bend for five breaths. Now, slowly reach your arms back up and fold over your legs again. Repeat this three times.

Other arm options: Try grabbing the back your neck with your hands and pulling the crown of your head straight down to the floor. Or try interlacing the hands behind the back and working the arms over your head for a nice shoulder stretch.

Low lunge (anjaneyasana)
Opens hips and quads
Step your left leg back into a low lunge, bringing your left knee down to the floor and placing both your hands on your right knee. For a greater challenge, bend your back foot up and pull it in toward your body, stretching your quad.

Warrior I pose (virabhadrasana I) to single-leg forward bend (parsvottanasana)
Opens hips, chest, and shoulders
Stand with your legs wide apart, front leg bent, foot facing straight ahead and back leg straight, foot angled 45-degree out. Interlace your hands behind your back. Now bend forward, bringing your torso to the inside of your front leg. Extend your arms over your head, opening the shoulders. Hold for a few breaths. Then place both hands on the floor and straighten your front leg, squaring your hips forward. Let your torso hang over your front leg, keeping your quads engaged. Hold for a few breaths.

Revolved triangle pose (parivrtta trikonasana)
Opens hamstrings, hips, and chest
Bring your left hand to join the right one on the outside of your front leg. Raise your right arm, extending it as high as you can in one vertical line with your left arm. If you feel steady, try turning your head to gaze at your top hand. Hold for a few breaths, then repeat on the other side.

Cow face pose (gomukhasana)
Opens shoulders, chest, and hips
Sit down, bend both legs, and bring your knees in front of you so they stack one on top of the other, and your feet rest on the floor on either side of your hips. Grab your feet and extend your torso up and then bend forward over your legs.

Arm options: (a) Reach one arm (the right if your right leg is on top) overhead and then back behind your neck and down your back. With your other arm, reach back behind your waist and up your back, trying to catch your other hand. If you can't join your hands, use a towel or yoga strap to bridge the gap; (b) Bring your hands into a reverse prayer position, palms pressing behind your back; (c) take both arms behind your lower back and grab your opposite elbow with opposite hand; (d) make two fists and touch them behind your lower back.

Reverse the position of your legs and arms and repeat this stretch on the other side.

Seated head-to-knee pose (janu sirsasana)
Opens hamstrings and hips
Sit up tall with your legs out in front of you. Bring one leg in so the sole of your foot rests against the inside of the other thigh. Rotate your torso till it's centered over your outstretched leg then extend it forward, reaching for your foot. If you can't reach it without rounding your back or bending you knee, use a towel or strap. Fold over your leg and breathe into your hamstring. Switch sides.

Seated forward bend (paschimottanasana)
Opens back, glutes, and hamstrings
Sit up tall with both feet straight out in front of you and extend your torso out first, keeping your back straight, then down over both legs. Reach for your feet, using a towel if you need to. Don't forget to breathe!

10 Best Yoga Poses for Women

Practice these 10 poses in this order at least three times a week for optimal overall health

Paige Greenfield

Child's Pose

Stretches hips, quads, back

1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.

2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.

Why it is good for you
This go-to rest pose opens hips and relieves low back tightness.

aige Greenfield

Downward Facing Dog

Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps

1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.

2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).

3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the mat).

4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.

Why it is good for you
Down-Dog is a top-notch upper body-strengthener. And as an inversion (meaning your hips are higher than your heart), it increases circulation.

Warrior II

Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders

1. From standing, step your feet about 4 feet apart. Turn your right foot so the toes point toward the front of your mat. Turn your left foot in 30 degrees.

2. Raise your arms to shoulder height, parallel with the floor, palms face down. Bend your right knee so your right shin and thigh form a 90-degree angle.

3. Gently tuck your tailbone down as you draw your abdomen in. Hold for 5 deep breaths in and out through the nose. Straighten the right leg and repeat on the opposite side.

Why it is good for you
This powerful pose will grant you long, lean, toned arms and legs as well as firmer core.

Plank Pose

Strengthens arms, back, shoulders, core, quadriceps

1. From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.

2. Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels. Hold for at least 1 minute.

Why it is good for you
Plank is a simple but challenging way to build upper body strength - it works all of the major muscles in your arms, back, and core and requires only your bodyweight.

Fierce Pose

Stretches spine; strengthens quadriceps, ankles, back

1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.

2. Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes. Hold for 5 deep breaths in and out through the nose. Rest for one minute. Repeat.

Why it is good for you
This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. Fierce pose also improves posture.

Tree Pose

Stretches hips, inner thighs; strengthens legs, spine, core

1. Stand with your legs and feet together, hands on hips. Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise the right foot to the inside of the left thigh). Gently press the right foot against the left leg.

2. Bring the palms of your hands together in front of the heart in prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise your arms straight directly overhead, palms facing in.

Why it is good for you
On days when your mind feels scattered, practice this pose to get centered.

Garland Pose

Stretches low back, groin, hips, ankles

1. Stand with feet slightly wider that hip-width. Bring the palms of your hands together in front of your heart in prayer pose. Turn toes out slightly.

2. Deeply bend the knees, squatting down between your legs. Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips. Keep the spine long, chest open. Feel tension in the lower back begin to melt away. Hold for at least 1 minute.

Why it is good for you
Drop into this squat to relieve tummy troubles like constipation and cramps.

Boat Pose

Strengthens core, psoas, quadriceps

1. Sit with knees bent, feet flat on the floor. Lean back slightly so you're balancing on your sit bones. Raise your legs so shins are parallel to the floor, knees bent.

2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times.

Why it is good for you
Boat a bulletproof core without straining your neck like crunches do.

Bridge Pose

Stretches front of body; strengthens hamstrings, glutes

1. Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Toes point straight to the wall in front of you. Place arms straight along your sides, palms down.

2. Gently press into your feet as you raise hips to the sky. Allow the front of your body to slowly expand with each breath. Hold for 5 to 10 breaths. Repeat 3 times.

Why it is good for you
Bridge opens the chest and ribcage, deepening the breath and with more oxygen you can reenergize the body.

Half Lord of the Fishes

Stretches hips, shoulders, back, neck; strengthens spine

1. Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).

2. Bend the left knee and bring the left foot to the outside of the right hip. Place right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend the left arm and place the left elbow to the outside of your right knee.

3. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.

Why it is good for you
This pose massages improves digestion and increase blood flow in the low belly.