Tired of the intense zipper dance you do every time you put on your favorite jeans? Well, get ready to unzip them with ease. We have the perfect plan to tone your butt, flatten your stomach, tone your thighs, and burn fat everywhere.
“To really change your body, you need to change your routine,” says Tracy Mallett, owner of ATP Specific Training & Physical Therapy Center in South Pasadena, California. One of Mallett’s best transformation strategies is using stairs for both cardio and strength training.
“Climbing stairs instantly increases your heart rate, increases your endurance, and puts additional muscle strain on your muscles,” says Mallett.
Perform the following strength and stair exercises three times per week on non-consecutive days. Add some hilly hikes or long runs to your weekends to burn even more calories, and you’ll be rocking those skinny jeans in just a month.
Watch a video demonstration of the “Workout to Fit in Skinny Jeans” exercises.
1. Running Man
Fitness focus:
glutes, calves, thighs, hips, core
Stand in front of the stairs with your elbows bent to the sides.
Take a second big step with your right foot, then jump up and bring your left knee toward your chest.
Land on the stairs with your right foot. Immediately step your left foot into the floor while bending your right leg back.
Press the button 5 times while tightening your abdominal muscles to maintain balance.
He performs 16 to 20 explosive jumps with his right foot, using his arms to gain momentum. Switch sides and repeat.
Beginner option:
Climb without jumping. Hold the final stage of the exercise for two seconds and touch the back foot to the floor to improve balance.
2. airplane standing
Fitness focus:
thighs, calves, hips, chest, shoulders, core
Stand next to the stairs and place your right foot on the first or second step.
Spread your feet wide and rotate your toes outward 45 degrees.
Hold a 3- to 5-pound dumbbell in each hand, palms facing forward, arms extended at chest height, elbows slightly bent (not shown).
Gather the weights in front of your chest as you lower your hips into a plié.
Press and hold for 2 seconds. Return to starting position and repeat 16 to 20 times. Switch sides.
Beginner option:
lower the floor halfway into a semi-plié. Place your hands on your hips (no weights).
3. Reverse lunge
Fitness focus:
glutes, legs, hips, core
Stand on the first or second step facing the stairs and hold a 3- to 5-pound weight on your hips.
Lean forward slightly, kick your left leg back, and bend your right knee at 90 degrees, aligning your knee over your ankle. Maintaining a low position, raise your left foot to meet your right foot on the step.
Squat down and lower your hips an additional 2 inches. Press and hold twice. repeat.
Repeat alternately 16-20 times.
Option for beginners: do not use weights, just bend your knees to his 45 degree angle. Repeat 12 times on each leg.
4. Leg step extension
Fitness focus:
glutes, hips, hamstrings, core, chest, arms
Stand on all fours with your hands under your shoulders and your toes together.
Pull your right knee towards your chest.
Extend your right leg back and tense your glutes. Press and hold twice (not shown). Repeat 10 times. Switch sides.
Beginner option: Do this exercise on the floor, not the stairs, and perform only 6 reps per leg.
5. One leg rotation
Fitness focus:
legs, thighs, glutes, hips, obliques
Holding his 3- to 5-pound dumbbells in each hand, stand on the first step with your torso straight and the toes of your left foot facing away from you.
Bend your right knee 90 degrees, keeping your knee in line with your ankle. Rotate your torso to the right and place the weight on the outside of your right thigh.
Press and hold twice. Return to starting point.
Repeat 16-20 times. Switch sides.
Beginner option: Perform twists without weights. Bend your knees only 45 degrees.
Burn 225 calories in 20 minutes
Stay down the stairs for this intense fat-burning cardio workout. Burn around 225 calories while toning your legs, butt, and abs.
Minutes 0:00-3:00
basic steps
Move your arms up and down the stairs.
In the third minute, he jumps up the stairs two by two. Take one step at a time.
Minutes 3:00-7:00
side step
Stand with your left side facing the stairs.
Step up and lead with your left foot, swinging your arms up. Climb up diagonally. Switch sides after 2 minutes.
Minutes 7:00-8:00
basic steps
Repeat from 0:00 to 3:00 minutes.
Minutes 8:00-10:00
explosive toe tap
Jump to the first step with your left foot and tap the step with the ball of your foot.
Switch legs and hop with your right foot, then jump with your left foot.
Switch sides and keep moving as explosively as possible. Minutes 10:00-12:00
basic steps
Repeat from 0:00 to 3:00 minutes.
Minutes 12:00-14:00
climber
Place your hands on the second or third row, palms under your shoulders, legs extended behind you.
Jump with your left knee toward your chest, bring your right knee forward, and bring your left leg back.
Always keep your head above your heart.
Minutes 2:00pm – 4:00pm
basic steps
Repeat from 0:00 to 3:00 minutes.
From 4pm to 6pm
crouch jump
Stand in a semi-squatting position with your knees bent at about 45 degrees.
Jump and land on the first staircase.
Step on the ground. Immediately crouch down and jump up.
Minutes 18:00-20:00
basic steps
Repeat from 0:00 to 3:00 minutes.
jeans that are best for your body
If you have a muscular or curvy lower body… Follow these steps: Choose a dark wash to minimize the chance of oil stains. For a more comfortable fit, find jeans made with Lycra.
Don’t: Don’t be afraid to show off your form. Avoid baggy silhouettes as they can make you look heavier than you actually are.
If you have a saddle bag or pear shape…
Do this: Choose a darker color for the outer and inner thighs to make them slimmer. Wear bootcuts to make your legs look longer. Don’t: Wear jeans that are too stretchy. You’ll end up hugging in the wrong place.
If you have a slim frame or flat butt…
Do this: Make the pocket diagonal to give the impression of shape. Wear low cuts to show off your waist.
Don’t: Go too far.
If you have a hungry dog… Do this: Choose a mid-rise or classic fit to camouflage your midsection.
DON’T: Be too narrow in scope. Note the “muffin top”.
