Better Health & Living

Tankini tone-up: Tones butt and tightens the underused inner-thigh muscles

(A) Stand with your feet hip-width apart and place a paper plate under your left foot. Shift your weight to your right leg and extend your arms straight in front of you for balance. (B) Bend your right knee and squat back 45 to 90 degrees while sliding your left foot and the paper plate to the left as far as comfortably possible. Remember to keep your right knee behind your toes as you lower. Slowly pull your left leg back to the starting position while straightening your right leg. Repeat for a full set, then switch sides.

Tankini tone-up: Creates strong, curvy arms and shoulders for a beautifully balanced body

Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand. Keeping your elbows close to your body, bend your arms so the weights are in front of your shoulders, palms facing in. (A) Bend your right leg and place the sole of your right foot against your left ankle (if your right leg is more dominant, lift your left foot). (B) Press the dumbbells overhead by rotating your arms to the sides, turning your palms to face forward, and straightening your arms. Return to the starting position and repeat.

Tankini tone-up: Gives the muscles supporting the breasts a lift, creating more cleavage, and lifts sagging glute muscles

Assume a modified pushup position, with your hands on the floor beneath your shoulders, slightly wider than shoulder-width apart, and your knees resting on the floor. Your body should form a straight line from your shoulders to your knees. (A) Extend your right leg straight behind you at hip level, toes pointed. Bend your arms and lower your chest toward the floor until your upper arms are parallel to it. (B) Press back up and lower your right leg. Repeat, lifting your left leg. Continue, alternating legs throughout the set.

Tankini tone-up: Firms lower glutes and tops of thighs (two hard-to-target trouble spots)

Lie on your back with your knees bent, your feet flat on the floor, and your arms at your sides. (A) Pull your navel toward your spine, squeeze your glutes, and lift your hips, extending your right leg and pointing your toes. Keep your knees so your body forms a straight line from your right toes to your shoulders. (B) Raise your right leg toward the ceiling and flex the foot so the sole is parallel to the ceiling. Return to the starting position (hips lifted, knees in line). Repeat for a full set, then switch sides.

Tankini tone-up: Sculpts the entire back from shoulders to hips, especially the area around the tankini straps

(A) Get on your hands and knees, with your hands directly beneath your shoulders and your knees directly beneath your hips. Hold light (3- to 5-pound) dumbbells parallel to your body. (B) Simultaneously raise your right arm and left leg straight out to the sides, extending your leg and flexing your foot so the toes point forward. (C) (If that's too hard, start by keeping your leg bent and gradually work up to performing the move with your leg straight.) Stop when both limbs are parallel to the floor. Lower to the starting position and immediately repeat with the other arm and leg to complete 1 rep.

Tankini tone-up: Flattens the entire belly, front and sides

Grab one end of a 5-pound dumbbell with each hand and sit on a mat with your knees bent and your feet flat on the floor. (A) Contract your abs and lift your heels about a foot off the floor, keeping your feet flexed. Lean back so your torso is at about a 45-degree angle to the floor and the weight is directly above your hips. (B) Keeping your legs raised and stable, rotate your upper body to the right as far as comfortably possible, then twist to the left to complete 1 rep. Return to the starting position.

Tankini tone-up: Firms belly, chest, and that stubborn "pooch" between chest and shoulders

Sit tall on the floor with your knees bent and your feet flat on the floor, holding a 5-pound dumbbell in each hand. (A) Keeping your back straight, lean back slightly from the hips, keeping your abs tight. Extend your arms straight in front of your torso, palms facing each other. (B) Slowly open your arms to the sides while lowering your torso about halfway to the floor, keeping your back straight and your head in line with your spine. Return to the starting position.