Slip into those skinny jeans

By Elaine Paoloni | amNewYork Features Editor

December 27, 2006

If you had "skinny jeans" on your Christmas list long before holiday parties added 5 pounds to your lower half, don't curse yourself. Instead of standing in a long exchange line at the store, spend your time fixing the real problem.

"Women of all shapes and sizes can flaunt their curves and feel confident in their skinny jeans by simply firming and toning their glutes and leg muscles," says Alanna Perez, a trainer at Bally Total Fitness.

The moves that make up this skinny jeans workout can be completed in a gym or within the comfort of your home. They should be performed two to three times a week in addition to a regular cardio regime and a healthy diet, Perez says.

1. Around-the-world lunges

These lunges can be performed with or without a set of dumbbell in hand. If you are a beginner, start with 3- to 5-pound weights, increasing the weight as you advance.

Begin with your feet hip width apart. Step straight ahead with your right leg into a forward lunge, making sure that your knee never extends beyond your toes (your knee should form a 90-degree angle). Squat down as far as you can go, then return to the starting position.

Next, perform the same move but on a diagonal. Instead of stepping straight ahead, step forward and slightly to the right. Lunge forward, then return to starting position.

Finally, with the same leg, lunge all the way to the right. When you step out to the side, make sure that the back of your right foot is aligned with your left toes. As you step out, keep your left leg straight and your right leg bent at a 90-degree angle as you thrust your hips and glutes backward. Again, remember that your knee should never extend past your toes.

Repeat all three lunges on the left side. Alternate legs, doing five to 10 reps of each individual lunge for a total of 15-30 on each leg. Beginners can do one set on each side; those who are more advanced can do three sets on each side.

2. Three-way resist-a-lifts
Begin by tying one end of a Resist-A-Band to a stationary bench or object and the other end around your right ankle. Make sure that there is slight tension in the band (the distance between your ankle and the object should cause the band to slightly stretch).

Place your hands on your hips or use a chair for support to help you balance. Stand with your feet hip width apart, toes pointing forward.

Keeping your legs straight and your right foot in a flexed position, move your leg toward the back of your body until you feel your glutes tighten. Hold for two seconds, then return to starting position.

Repeat the move eight to 10 times.

Next, turn 90 degrees from starting position and extend your right leg out to the side of your body. Hold your ribs high, and lift up out of your right hip. Squeeze your glutes, hold for two second, then return to starting position.

Repeat the move eight to 10 times.

Finally, turn around 180 degrees. Tighten your abs, and move your right leg toward your left. Keeping your right leg straight, cross it over your left shin. Squeeze your glutes, hold for two seconds, then return to starting position.

Repeat the move eight to 10 times. Switch legs and perform the lifts on your left side.

3. Side shuffles
If the weather allows, this exercise is best performed outside or in a fitness studio. The more open space you have, the better.

Begin by standing sideways, and move laterally by bringing your feet together and apart without crossing them. Get your butt as low as you can as you shuffle. You can either leave your arms at your sides or raise them up straight in front of you. Hold a weight for added resistance.

Depending on how much space you have, try to shuffle for approximately 20 feet to one side, then return by switching direction.

Repeat the shuffle (back and forth) 10-12 times.

4. Single-leg bridge with resistance
Sit on top of a Resista-A-Ball, and slowly roll your body downward until only your shoulders are on top of the ball (your legs should extend outward, and your knees should be bent at about a 45-degree angle).

Using your abdominal muscles to hold your body steady, place your left leg on top of and across your right thigh. Tighten your glutes, and lift your hips up toward the ceiling. Hold the position for three to five seconds, then lower your hips back down toward the floor.

Repeat the move 10-12 times, then switch legs by placing your right leg on top of your left thigh.