Workout routine for women to do at home to sculpt a lean body.

I have done so many different types of workouts. From heavy weights to cross fit, from swimming for hours to running for miles. I have one of those bodies, you look at the food and the weight seems to just keep piling on :).

However, I have a very responsive physic. It doesn`t take long for me to build muscle definition. I used to spend hours in the gym, starting from 5km on trend mill followed by 40 min weights workout and finishing with 20min on the rowing machine.



All that made me fit ,but extremely masculine. I wanted to achieve  longer, leaner and more feminine body.

So, when we think of long, lean, toned yet feminine body ,first thing comes to mind- dancers.

The good thing about this exercises, you can do it at home, before work or in the evening. It doesn`t take long, no need for gym equipment and you can do it in your own time, in your own home environment.

The secret to achieve a dancer’s trim and toned shape is to work your muscles less than you’re used to. Dancers practice concentrated movements that function as deep sculpting tools to create long, lean muscles. Those coveted results are what have inspired some of the dance inspired programs, combining Pilates, Yoga and Strength exercises for total body work out, to target the body areas most women struggle with – core, hips, butt and arms.

Pure Barre Technique ( Athletic Approach to Dance and Pilates) uses calculated isometric movement to work each muscle, then s stretches the muscle back out to create long, lean lines—without the bulk.

Isometric exercise involves supporting a weight (in this case, your body weight) without moving your muscles—for example, holding a push up in the lowered position. (That’s different from most standard exercises—lunges, crunches, curls—in which you move your muscles through a full range of motion.) “Keeping your muscles in a fixed position increases the time they’re under tension, which makes them stronger.

Dance-inspired moves are a great way to round out any workout. They’re excuse-proof.
A small apartment, no gym membership, or even a bum ankle is no reason to dodge these. Because they don’t require big movements or a single piece of equipment, they’re perfect for small spaces. “And they also promote strength and endurance in muscles and joints that have a limited range of motion because of an injury.



They’ll make you lean but well-rounded. Isometric exercises develop the kind of muscle fibres that are key for endurance and balance. Both are important to your overall fitness, making isometric training an ideal complement to workouts  that develop speed and agility, like cardio intervals or plyometric.

Anyway, lets get started. They may not look like much, but these moves promise big results.
I have started to do it 2 month ago and certainly seeing the result.

  1. Wall Push Up

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Stand facing a wall with your arms extended in front of you, shoulder-width apart, palms resting on the surface. Bring your legs together and rise up onto the balls of your feet . Bend your elbows until your chest nearly touches the wall. Push back to the starting position. Do this for 30 seconds. Then continue for another 30 seconds, this time using a smaller range of motion and a faster pace.

  2. Standing Turnouts

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Place your hands on your support, feet in a narrow V. Extend your right leg behind you (point your toe to five o`clock)  lifting your foot off the floor. Slowly lift your leg up and down by an inch for 30 seconds. Repeat, smaller and faster, for 30 seconds. Next, make small circles—as if your toe were tracing a quarter—for 30 seconds, then reverse the circles for 30 seconds. Repeat the entire sequence with your left leg (toe pointing to seven o’clock.

  3. Scissor Curl .

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Lie on your back with shoulders and feet raised, right leg extended up, and hands behind your knee. Slowly curl up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Next, bring your left arm up to your ear and curl for 30 seconds. Then reach your left arm toward your right ankle, curling for 30 seconds. Switch sides and repeat the sequence.

  4. Parallel Extension

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Stand next to your support, and extend your right leg in front of you, keeping your left knee slightly bent. Slowly lift and lower your raised leg by an inch for 30 seconds. Repeat, using a smaller, faster motion, for 30 seconds. Next, make small circles with your leg (as if your toe were tracing a quarter) for 30 seconds, then reverse the circles for 30 seconds. Switch legs and repeat the entire sequence.

  5. Semi-Foldover

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Place your forearms on your support and rest your head on your arms. Lift your right leg, foot flexed, and bring your heel toward your butt. Press your heel up and down by an inch for 30 seconds. Continue, only smaller and faster, for 30 seconds. Extend your leg and slowly lift up and down by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. Switch legs and repeat the entire sequence.

6. Curl

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Sit with your knees bent, holding the backs of your thighs. Round your back and lower it toward the floor, contracting your core. Slowly curl down and up by an inch for 30 seconds. Then bring one arm up next to your ear and continue curling for 30 seconds. Switch arms and repeat. Finally, bring both arms to your ears and curl up and down for 30 seconds.

7. High V

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Stand next to your support, feet in a narrow V. Rise onto the balls of your feet, keeping your heels glued together, bend your knees, bringing your butt down toward knee level. Slowly move down and up by an inch for 30 seconds. Repeat, smaller and faster, for another 30 seconds.

8. Wide Second

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Stand next to the support, feet more than hip-width apart, toes turned out. Lower your body about six inches. Slowly move down and up by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds. With knees bent, rise onto the balls of your feet, then lower your feet; continue for 30 seconds. Repeat, faster, for 30 seconds.



It probably looks and sounds very easy, however you need to take your time and focus.

Hope you find this useful.

Love, Samira xxx



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