Want to drop a jeans size fast?  It's all about toning up your "jeans muscles" (abdominals, glutes, and thighs) while trimming excess body fat all over.  We've combined cardio and muscle-toning exercises for a circuit-training style workout.  Be sure to perform the weight-training exercises every other day (to allow muscles to recover) while doing some cardio exercise (a brisk walk, bike ride or jog) at least five days per week.  Allow yourself one full day off per week to rest and recover.

Get Ready

1. Grab a set of dumbbells in 3lb, 5lb, or 8lb weights.  Always start light, and let your body get used to them.  When you're able to do all repetitions easily, it's time to increase the weight.

2. Use a stability ball that's large enough that your hips are above your knees when sitting on the ball.

Get Set

3. Move from one exercise to the next quickly to keep your heart and respiratory weight elevated. 

4. Start with a 20-minute warm-up walk, bike ride, or jog. 

5. Do a series of leg, arm and back stretches after your warm-up cardio exercise to increase muscle flexibility and reduce risk for injury.


6. Lunges. Grab a dumbbell in each hand, palms facing each other.  Start in a standing position, and take a giant step forward with your right leg.  Bring your left leg forward to a standing position and take another giant step, this time with your left leg.  Continue this exaggerated walking move for 12 steps. Take a brief rest, and then follow up with another 12 steps.

7. Ball-Bridge. Lie on your back with both heels on the ball and arms palm down on the floor at your side.  Pull your hips up while you slowly roll the ball towards you.  Hold and slowly roll it back. Repeat 12 times. Here's an alternate move: Lift your right knee off the ball (keeping it at a 90-degree angle) and bring it close to your abdomen as you pull your hips up and roll the ball towards you with your left heel.  Roll the ball back to its starting position. Replace your right heel on the ball, and repeat with opposite legs.  

8. Squats. Pick up the weights, and stand with feet hip-width apart. Bring your hands (and weights) behind your head, with your elbows bent at a 90-degree angle.  Keep your arms steady and still while you squat slowly and deeply.  Never let your knees go past your toes.  Repeat 12 times, making sure to pause briefly between squats.

9. Ball-Lift. Lie face down with your chest and upper abdomen on the ball.  Keep your legs extended straight out behind you, with your abs and glute muscles tight.  Keep your body in a straight line, and balance on your toes. With a dumbbell in each hand and elbows slightly bent, balance on the ball while you raise and lower dumbbells to your shoulders. Repeat.

10. Follow up with another brisk walk, jog, or bike ride. And be sure to stretch after every workout.