We are pumped to share one of our fave stories from Self here on FitSugar!
Want to look like one of the hot singer/dancers from The Pussycat Dolls? You're in luck! LA-based trainer Dale Dymkoski, who works with former Doll Jessica Sutta, shares his top moves to tone your lower body.
Sutta, who's now a solo artist, has been lifting weights with Dymkoski for two years, and rather than bulk up, "I've actually gotten slimmer!" she says. Dymkoski's workout includes three basic lower body movements and two complimentary upper body movements. Do two sets of 8-12 reps three times a week, and you could be rockin' a bod like a Pussycat Doll!
Read all about the workout after the break.
Stand with your feet shoulder-width apart, hands out in front and ever with shoulders, arms extended. Lower your center of gravity as slow as you can go without sacrificing form. Your pace should be two seconds down, pause, one second up.
For a more advanced move, hold dumbbell under your chin or a barbell over your shoulders.
*After each set, you should rest your legs for 30-90 seconds. During that time, try an upper body exercise to keep your heart rate up and burn more calories.
DUMBBELL CHEST PRESS
Rest your shoulders on a stability ball with feet planted on floor, shoulder-width apart and knees bent at a 90-degree angle. Arms are extended straight up. Extend hips and keep upper body in the air, using lower body for stability. Raise and lower arms with dumbbells in hand, keeping elbows pointed away from your body.
Stand with your feet shoulder-width apart. Take a step back, and shift weight to your front foot so back heel is up in the air. Lower your weight so your front foot is supporting you.
For a more advanced move, hold dumbbells at your side or a barbell over your shoulders.
Stand with your feet shoulder-width apart. Place one hand on a stability ball and hold a dumbbell in the other hand at your hip, with elbow bent at a 90-degree angle. Use core and lower body as stabilizers. Pump arm back and forth slowly.
Stand with your feet shoulder-width apart. Hold barbell parallel to the floor in front of your thighs. Extend spine and stick chest out. Let gravity pull bar forward while keeping your back flat.
Make sure to watch the video for more tips on technique!
More from SELF!