Your Mission: A Flat Belly and a Sexy Butt in Three Months
Five Tips to Get You Started
1. Motivation Is Essential
2. It's Never Too Late to Reshape Your Body
3. Exercise for Your Health
4. Listen to Your Body
5. Exercise for Beauty
Nutrition: The Foundation of Your Health
Rules of Nutrition
Nutrients That Give You Energy
How to Work Your Buttocks and Abdominal Muscles
Sculpt Your Butt 24
Sculpt Your Abs 27
Get Rid of Cellulite
Two Types of Cellulite
Reasons You Get Cellulite
How to Beat Cellulite
GOAL 1: SLIM YOUR WAIST
Static Stretch for the Waist
Standing Side Bend
Torso Twist With a Stick
Lying Torso Twist
Side Plank
Swimming
GOAL 2: STRENGTHEN YOUR ABDOMINALS
Crunch, Feet on the Floor
Crunch, Legs Raised
Sit-Up, Feet on the Floor
Crunch, Feet on a Bench
Oblique Crunch, Feet on the Floor or a Bench
Oblique Crunch, Legs Raised
In-and-Out
Reverse Crunch
Bicycle
Oblique Bicycle
Sphinx
GOAL 3: SCULPT YOUR BUTT
Leg Lift to the Side
Leg Lift on the Belly
Leg Lift on the Knees
Leg Lift With a Bent Knee
Opposite Arm and Leg Raise
Side Leg Raise on the Knees
Bridge
Bridge, Feet on a Bench
Bridge With One Leg Raised
Lying Hamstring Stretch
Buttocks Stretch
Leg Extension to the Back
Leg Extension to the Side
Lateral Leg Curl
GOAL 4: TONE YOUR LEGS
Standing Knee Raise
Body-Weight Squat
Deadlift
Squat With a Bar
Wide-Leg Squat
Good Morning With a Bar
Step-Up on a Bench
Forward Lunge
Forward Lunge With Dumbbells
Alternating Side Lunge
Standing Hamstring Stretch
Hamstring Stretch Using a Bench
Standing Calf Raise
Calf Raise Using a Dumbbell
Calf Stretch
DEVELOP YOUR OWN CUSTOMIZED PROGRAM
Know Your Body Well So You Can Train Effectively
Dominant Characteristics
Personalizing Your Training
Design Your Program
Morphology A, Program 1: Beginner
Morphology A, Program 2: Intermediate
Morphology A, Program 3: Advanced
Morphology B, Program 1: Beginner
Morphology B, Program 2: Intermediate
Morphology B, Program 3: Advanced
Morphology C, Program 1: Beginner
Morphology C, Program 2: Intermediate
Morphology C, Program 3: Advanced
