Halloween [1] will be here before you know it, so don't lose your fitness motivation just yet! Are you working a miniskirt or some shorts in a leg-baring costume [2]? We've got you.
Do these 7 exercises to shape up and strengthen your stems — no weights or equipment required. You'll be more confident than ever!
Lunge Jumps
Do 2 sets of 10 reps.
- Stand with your feet together and your knees soft.
- Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
Side Plank March
Do 2 sets of 6 reps on each side.
- Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
- Lift your hips off the ground, creating a straight line from shoulder to ankle.
- Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
Side Skaters
Do 2 sets of 10 reps.
- Start in a small squat.
- Jump sideways to the left, landing on your left leg.
- Bring your right leg behind to your left ankle, and don't let it touch the floor.
- Reverse direction by jumping to the right with your right leg. This completes one rep.
Squat With Leg Lift
Do 2 sets of 10 reps on each side.
- Stand with your feet shoulder-width apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
- Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.
- As you step the foot back into shoulder-width position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position. This counts as one rep.
Jump Shot Cardio
Do one 60 second set.
- Start at the left edge of your mat and take a big step to the right, moving through a low, wide squat, sweeping the mat with your left hand.
- Bring your left foot to your right, coming into a narrow squat. Jump straight into the air and "take a shot" with your right hand. Don't forget to follow through by straightening your elbow and flicking your wrist as if you were shooting a basketball.
- Land softly with your feet parallel. Keeping your knees bent, step the left leg wide to the side to repeat the entire sequence on the other side. The side-to-side movement should be fluid and controlled.
Glute Bridge March
Do 2 sets of 6 reps.
- Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up.
- Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees.
- Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
Under the Fence Kick
Do three 60-second sets.
- Start with your feet together. Step out to the side with your right foot, and bend forward at the hips slightly, keeping your back flat.
- With a neutral spine, bring your body to the right side in a sweeping motion, like you're ducking under a fence.
- Step your left foot to meet your right, and kick your right foot up to the side, keeping your hands close to your core.
- Repeat on the other side. Continue for 60 seconds to complete a set.