These 8 Exercises from Tracy Anderson Will Help You Lose 10 Inches in 10 Days

These 8 Exercises from Tracy Anderson Will Help You Lose 10 Inches in 10 Days

Tracy Anderson who is a celebrity trainer has designed a total-body workout that will help you to lose weight in no time. The same is covering all the body muscles, including believe it or not 400 body muscle. This head-to-toe workout will strengthen your butt, legs, abs, and arms. Anderson designed this workout with intension to fatigue the muscles and to allow all the body muscles to work together as one cohesive instrument, in the same promoting overall balance and proportion. The results of this workout that will be achieved are long lasting, as well the even-toned frame of the body.

The workout should be performed six days during the week. If you are among those people who are quite busy you may perform the workout four days a week. If you want to lose up to 10 inches over your entire body in a period of 10 days, then the workout needs to be followed by a cardio training which will be lasting for 30-60 minutes.

The workout is consisted of 8 simple exercise. Following are the exercises that are part of the workout. Follow the detailed instructions of each exercise and perform it as it is guided to you, in order effective results to be achieved.

  1. Single-Leg Kick

This exercise targets your hamstrings, inner thighs, glutes, core, sides, chest, and shoulders.

Start the exercise by placing your body on all your fours. Your left hand should be placed over your right hand and both of them need to be under your chest. Your knees should be on a distance wider than the distance of your hips and your feet should be placed towards outside. Make a movement by pulling your abdominals towards inside, raise your right leg, and then extend the same as much as you can in a diagonal position from the body. Return your body to the starting position. As this you have completed one repetition. Make 30-40 repetitions of the exercise.

  1. Mini Squat with Leg Extension
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This exercise targets your hamstrings, quads, glutes, core, arms, chest, upper back, and shoulders.

Start the exercise by placing your body into a dog position i.e. your knees need to be bend and your legs should be on a certain distance. Next you will have to perform a movement of a mountain climber i.e. raise your right foot and tuck your right leg in positioning towards the chest. At this position your left leg should be bend deeper. While you are extending the right leg as much as you can and position the same towards the ceiling, straighten your left leg as much as you can. Then you may return your body to the starting position. Make 30-40 repetitions of the exercise.

In order to feel real stretch, you will have to lengthen your legs as much as you can.

  1. Plank with Arm/Leg Lift

This exercise targets your glutes, core, sides, chest, and upper back.

Start the exercise by placing your body into a plank position. Your legs should be on a distance wider than the distance of your hips. As you are lifting the right leg in a diagonal position away from your body, raise the left arm towards outside. You will need to stop with the lifting when both, the arm and the leg, are in a higher position than your back. Then return your body into the starting position. Make 30-40 repetitions of the exercise.

  1. Stretch, Bend, and Kick

This exercise targets your hamstrings, glutes, abs, and chest.

Start the exercise by placing your body into a plank position i.e. your right leg should be extended as much as it is possible to the back, while the tips of your left toes should be placed on the floor. Make a movement by bending your right leg so that you may tuck the same behind the left knee. In order to extend the right leg straight up, you will have to bend your elbows and bring your chest to the floor. Next, drive your chest to the back until your arms come in a straight position. Then you may lower the right leg to the starting position. Make 30-40 repetitions of the exercise.

  1. Side Hip Drop and Kick
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This exercise targets your outer thighs, glutes, core, upper back, and shoulders.

Start the exercise by placing your body into a kneeling position i.e. your left hand should be on the floor so that the same come up in the same line with your left knee. Your right leg should be placed in a same line with your right hand. At this point pay attention your chest to be up and your left arm to be in a straight position. Next, lower your hips 6 inches off the floor. As you are extending your right leg straight to the outside, push back your hips and return your body to the starting position. Make 30-40 repetitions of the exercise.

In order your neck to remain in a neutral position, you will have to keep gazing down.

  1. Army Crawl Leg Extension

This exercise targets your inner thighs, glutes, abs, chest, back, and shoulders.

Start the exercise by laying down on the floor, so that your face will be turned towards the floor. Place your hands under your shoulders and bend your elbows. Your right leg should form an angle of 90 degrees with the inner thigh on the floor, while your left leg needs to be extended as much as it is possible towards back, on the floor. Next, push up your body until your arms reach a straight position. Then bend your left leg as you are kneeling. At this position your foot need to remain off the floor so that you may extend your right leg towards back. In order you right knee to form an angle of 90 degrees again, you will have to lower your body down. Then you may return the body into a starting position. Make 30-40 repetitions of the exercise.

  1. All-Fours Leg Swing
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This exercise targets your outer thighs, glutes, sides, arms, chest, and back.

Start the exercise by placing your body on all your fours. Your hands need to be in fists and your right leg should be placed towards back and in a straight position. The same should reach lower leg towards the left side. Bring your forearm to the ground and swing your right leg towards the right and out so that the entire leg extends completely. Then you may return your body into a starting position. Make 30-40 repetitions of the exercise.

While performing this exercise make sure that the entire body weight in not placed on. Also, you should not sink into the elbow.

  1. Grand Pile with Kick

This exercise targets your hamstrings, quads, inner thighs, glutes, abs, arms, chest, and back.

Start the exercise by standing on both your feet so that the heels will be placed together and your toes will be positioned towards outside. In order your knees to open you will have to lower down your hips and rise your heels. Then bring your body into a kneeling position. Position your hands on the floor, extend your right leg into a straight position to the back, and then you may raise the same. You will complete one repetition once you will reverse sides. Make 30-40 repetitions of the exercise.

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