The Hips, Waist, Thighs Workout: Dangerous Curves Ahead

Add to Flipboard Magazine Add to Flipboard Magazine.


The workout of these six moves streamlines your hips, thighs and waist, and belongs to superfast cardio fat-blasters minimizing a bottom-heavy body in the best way.

Even you are maybe not a famous person and top – model to show off some seriously sexy curves — you deserve to have them. Harley Pasternak, one of Hollywood’s top fitness professionals, designed a workout plan to help you to streamline and sculpt your parts of the body.

Pasternak creating this workout was concentrated on the back of your — which many exercises very often ignore, focusing on the front. It is based on targeting the rear shoulders, hamstrings, upper back, obliques and glutes, but also the chest, abs and quads.

For this workout, you’ll need different dumbbells (ranging from 5 to 15 pounds) and a bench. According to the plan, moves should be done three days a week, plus three to five sessions of short but intense cardio, and complete it in six weeks!

Here are the moves:

Watch video

  1. Standing Oblique Flexion

Works: Abs and Obliques


–           Starting position – Standing with feet shoulder-width apart and knees slightly bent. Hold medium or heavy dumbbells in each hand, elbows slightly bent, and abs tight.

–           Sliding dumbbell down outside of right thigh slowly, as far as you can, bend torso to right and keep hips square.

–           Hold the pose for 2 seconds, then slowly draw weight back up to starting position.

–           Switch sides and repeat following the plan bellow.

  1. Bench Step-Up

Works: Thighs, Glutes, Hips, Shoulders


–           Starting position – standing next to the bench lengthwise, hold a light- or medium-weight dumbbell in both hands

–           Stepping up with right foot onto the middle of the bench, counting to 3 holds left leg lifted to side.

–           Stepping down with the left foot, tap down to the right and immediately, with the right foot, step back up to the bench.

Perform all reps on this leg, make a break of 30 seconds, and then switch sides.

  1. Reverse Incline Row to Rear Fly

Works: Upper Back and Rear Shoulders

Part A

Instructions: Include a bench inclined to 45 degrees

–           Starting position – pressing chest into the top of the bench, bend slightly knees.

–           Hold light or medium dumbbells in both hands, bend elbows slightly with palms in.

–           Pull weights toward the body, bending elbows and keeping arms close to sides.

–           Lower and repeat.

Part B

–           From starting position, keeping elbows slightly bent, slowly lift weights out to sides to chest level,

–           Lower and repeat.

Perform 1 set of rows followed by one set of flyes; rest and repeat.

  1. Cross-Twist on Bench

Works: Obliques, Lower Back and Abs


–           Starting position – Sitting on a flat bench with feet flat on the floor and knees bent.

–           Engaging your abdominals, lean back slightly,

–           Twisting upper body to the left, punch right fist across outside of left thigh,

–           Hold the pose for 3 counts.

–           Repeat, on opposite side.

Alternate punching to each side, engaging abdominals and keeping your upper body lifted.

  1. Bench Wide-Grip Push-Up

Works: Shoulders, Back, Chest, Abs and Arms


–           Starting position – Standing position, facing a flat bench

–           Come into a full push-up position with abs tight.

–           Lower chest toward the bench, bending elbows 90 degrees.

–           After 2 counts, push back to starting position and repeat.

  1. Bent-Knee Deadlift

Works: Hamstrings, Glutes, Lower Back, Hips


–           Starting position – Standing position with feet shoulder-distance apart, arms at sides with palms in, holding medium-weight dumbbells in both hands.

–           Keeping shoulders back, head up, knees slightly bent and abs tight, hinge forward from the hips to slide your butt back.

–           Bending forward, look slightly ahead of you and slide weights down the legs.

–           Slowly return to starting position, keeping body weight over heels and repeat.

20-Minute Calorie Busters

If are you looking for shorter but the effective workout, here you are! Keeping the high intensity you can still burn significant calories in a relatively short period, following this workout bellow (created by Harley Pasternak). Below are given a few ways to blast upwards of 200 calories in 20 minutes.

                Activity                                  Calories

–           Fast walk or slow jog (5.0 mph)          216

–           Rowing Machine (150 watts)  230

–           Stair Climber (general)           243

–           Cross-Country Ski (5.0 mph    243

–           Stationary Bike (vigorous)      284

The Right Plan for Your Fitness Level

According to the celebrity trainer Harley Pasternak, you should be focused on shaping your upper back and shoulders, performing strength moves like the lat pull down, dumbbell rows and front and lateral shoulder raise.  In addition, try doing waist-cinching ab moves, such as 20 to 30 minutes of cardio, trunk twists and “U” crunches, three to five times a week to burn excess fat.

In order to maximize results, whether you’re new to exercise or a seasoned professional, follow the next guidelines.


Weeks 1-3

–           Cardio: Three sessions per week of 20-minute

–           Strength: 2 sets of 15 reps per exercise

Weeks 4-6

–           Cardio: Four sessions of 20minutes

–           Strength: 3 sets of 15 to 20 reps per exercise


Weeks 1-3

–           Cardio: Four sessions per week of 20 minutes

–           Strength: 3 sets of 15 to 20 reps per exercise

Weeks 4-6

Cardio: Five sessions of 20 minutes

Strength: 4 sets of 15 to 20 reps per exercise*