If we instructed you we might found the world’s only body-sculpting exercise—one that might make zipping up your skinny denims a breeze in simply 3 weeks, with out hoisting a single dumbbell—would that be sufficient to vary your whole train routine? Properly, have we bought a plan for you!

Prevention examined 5 methods to get robust—weights, resistance balls and bands, Pilates, yoga, and body-weight strikes like push-ups—on 18 sedentary girls to seek out out which might ship a leaner, firmer determine the quickest. We had been amazed by the winner: train bands. They’ve the undeserved rep of being “second greatest” to cumbersome weights or advanced strikes, however they pack a strong exercise. After 12 weeks, the ladies in our band group shaved 30% extra inches off their bellies, hips, arms, and thighs, averaging a complete lack of 15 inches. Additionally they dropped 18% extra weight—averaging 6 kilos every—whereas one among them constructed sufficient shapely muscle to rev up her metabolism by about 120 energy a day.

MORE: 4 Strikes To Tone Your Arms—Quick

The key? Band customers exercised extra. Light-weight, packable train bands are simple to make use of at house or on the highway, and so they ship what consultants name “practical coaching”—mimicking real-life actions, resembling taking out the rubbish—and focusing on extra muscular tissues within the course of. The outcome: On a regular basis duties are simpler, and also you form up shortly. Attempt the profitable, final firming exercise your self and tone up in lower than 1 month! (Say goodbye to cussed stomach fats with Prevention’s Final Flat Stomach DVD.)

The Knowledgeable: Todd Durkin, a San Diego–based mostly power coach and proprietor of Health Quest 10 who was voted Private Coach of the 12 months in 2004 and 2005, designed this exercise. 

Exercise At A Look
What you want: One train band with handles ($15, spri.com). Select mild resistance in the event you’re new to strength-training, medium in the event you’re already understanding. 

The way to do it: Observe the 35-minute Successful Exercise on 3 nonconsecutive days every week, doing 2 units of 15 reps of every train, until in any other case famous. Do 45 to 60 minutes of moderate-intensity cardio train (strolling, biking, swimming, or elliptical machine) 3 to five instances every week, and observe a nutritious diet.

For optimum firming: Earlier than starting a transfer, make certain your train bands are taut, not sagging, by wrapping them round your fingers or shifting farther away from the anchor level. Use managed actions, preserving even stress all through every train. If a transfer is simply too tough, attempt doing it with out the train bands.

1. Reverse Lunge 
Tones butt and legs

David Martinez

Begin place: Stand with left foot 2 to three ft in entrance of proper, again heel off ground. Place band below left foot, holding a deal with in every hand at shoulder peak, palms ahead. Bend each knees, reducing hips till left thigh is parallel to ground. Don’t lean ahead.
Important transfer: Retaining abs tight, straighten legs, elevating torso. Pause, then decrease. Do 1 set, then change legs.
For sooner outcomes: Do mini pulses earlier than every rep. From begin place, come midway up after which decrease 3 instances earlier than standing all the best way up. 

MORE: The Greatest Train For Again Fats

2. Woodchop
Tones shoulders, abs, butt, and legs

Begin place: Anchor band to sturdy object (like a settee leg) a few foot off ground. Stand so anchor level is on left, ft barely wider than hip-width. Maintain handles in each fingers by left hip. Bend knees and hips, sitting again till thighs are practically parallel to ground (hold knees behind toes), fingers exterior of left knee.
Important transfer: Stand, twisting torso to proper and pulling arms diagonally throughout physique towards proper shoulder. Pause, then return to begin place. Do 1 set, then change sides.
For sooner outcomes: Improve resistance by stepping farther away from anchor level so band is stretched extra.

MORE: This Is Why You are Nonetheless Hungry After You Eat

3. Ski Soar 
Tones shoulders, abs, butt, and legs

Begin place: Anchor band round sturdy object at chest peak. Dealing with anchor level, maintain a deal with in every hand, arms prolonged ahead at chest peak, palms down, ft hip-width aside. 
Important transfer: Bend knees and hips, sitting again till thighs are nearly parallel to ground (hold knees behind toes). On the identical time, decrease arms all the way down to sides with out bending elbows, palms dealing with again. Pause, then return to begin place.
For sooner outcomes: Add a bounce as you stand again up.

MORE: 4 Methods To Beat Your Eating regimen Soda Habit In One Week

4. Kneeling Push-up
Tones shoulders, arms, chest, again, and abs

Begin place: Drape band throughout higher again, deal with in every hand. Lie face-down, fingers by shoulders.
Important transfer: Contract abs and press into fingers, straightening arms and elevating torso and thighs so physique varieties diagonal from head to knees. Pause, then decrease chest nearly to ground and repeat.

For sooner outcomes: Do a full push-up with legs prolonged, balancing on fingers and balls of ft.

5. One-Leg Row 
Tones shoulders, again, and legs

David Martinez

Begin place: Loop band round left foot, handles in proper hand. Balancing on proper leg, carry left foot ahead about 12 inches off ground. Lengthen proper arm so hand is by left thigh, palm dealing with physique. 

Important transfer: Retaining left leg straight, pull handles as much as proper shoulder. Pause, then decrease. Do 1 set, then change sides.
For sooner outcomes: When hand is by shoulder, maintain and pulse 3 instances, pulling elbow again and releasing 2 to three inches earlier than returning to begin place. Add pulses to every rep.  

MORE: 6 Off-The-Ground Ab Workout routines

6. Velocity Curl 
Tones biceps

Begin place: Stand with ft hip-width aside, band below each ft. Maintain a deal with in every hand, arms down at sides, palms dealing with ahead. 
Important transfer: Retaining higher arms nonetheless, bend elbows, curling fingers towards shoulders, and decrease. Do 20 to 30 instances as quick as you may. Relaxation for 30 seconds, then do one other set.
For sooner outcomes: Stand with ft wider to shorten band size and improve resistance.

7. Kickback
Tones shoulders and triceps 

Begin place: Stand with ft a number of inches aside, band below each ft. Holding a deal with in every hand, bend ahead from hips so again is sort of parallel to ground, and bend arms 90 levels, preserving higher arms by sides

David Martinez

Important transfer: With abs tight, straighten arms so fingers are close to hips, turning palms towards ceiling. Pause, then return to begin place. 
For sooner outcomes: Stand with ft wider to shorten band size and improve resistance.

8. Crunch & Press 
Tones again, abs, and thighs

David Martinez

Begin place: Tie band round shins. Lie face-up, legs bent, ft flexed, fingers behind head. 

David Martinez

Important transfer: Contract abs and curl head, neck, and shoulders off ground as you unfold legs aside. Pause, then decrease, bringing legs collectively. 
For sooner outcomes: Pulse 3 instances on the prime of the crunch, lifting and reducing head and shoulders 1 to 2 inches earlier than returning to ground.

MORE: 5 Methods To Look Youthful In 60 Seconds

9. Leg Carry
Tones butt and thighs  

Begin place: Tie band round thighs, and get on all fours, fingers instantly beneath shoulders, knees below hips.  
Important transfer: Retaining abs tight and again straight, carry proper leg out to facet as excessive as potential. Pause, then decrease. Do 1 set, then change legs.
For sooner outcomes: When leg is raised, maintain and pulse 3 instances, lifting and reducing the knee 2 to three inches earlier than returning it to ground. Add pulses to every rep.

10. Bicycle 
Tones again and abs 

Begin place: Tie band round arches of ft, then lie face-up with legs bent 90 levels, ft flexed. 
Important transfer: Concurrently carry shoulders off ground and twist to left whereas extending proper leg and bringing left knee and proper elbow towards one another. (Hold ft flexed so band doesn’t slip.) Pause, then twist to proper, switching legs. Proceed alternating sides for 20 to 24 reps (this counts as 1 set).
For sooner outcomes: Add a second set.

MORE: 5 Issues Your Physique Odor Says About You

Actual-Life Outcomes

“I am going sleeveless for the primary time in years!”

Stacy Brennan
Top: 5’5″
Earlier than weight: 138
After weight: 137

Brennan, 44, is proof that you do not have to lose kilos to reshape your physique.
Largest impediment: She did not know what to do to get began.
Shock: “How robust I’m! Now I can simply carry my 60-pound canine into the automotive. Buddies began telling me that I appeared good, and since I might see the definition in my arms, I believed them.”
Her stick-with-it exercise tip: Brennan partnered with a buddy who was additionally making an attempt to train often. “We would name one another day-after-day to encourage and cheer—and cajole—the opposite on.”

“I dropped 10 kilos of fats!”

Kim Roberts
Top: 5’5″
Earlier than weight: 143
After weight: 141

Roberts, 51, truly misplaced 10 kilos of fats after which added on 8 kilos of metabolism-revving muscle, in line with physique composition checks. “Now I sleep higher, and my knees, legs, and hips are now not stiff and achy after I get up.” Largest impediment: discovering time and power to train.
Shock: “About 3 weeks into this system, I picked up a 10-pound sack of grapefruit in a single hand and a gallon of milk within the different and thought, Hmph? That appeared simpler than it ought to have.“
Her stick-with-it exercise tip: “Reminding myself that I used to be being a superb function mannequin for my teen daughter and son.”

“I misplaced 18 inches off my midsection and dropped two pant sizes!”

Krissy Duke
Top: 5’1″
Earlier than weight: 164
After weight: 150

Duke, 40, shed probably the most weight—14 kilos. “At this time, I would put on a showering go well with in public.”
Largest impediment: Again and shoulder ache. “The considered lifting weights, which I did up to now, appeared like such exhausting work.”
Shock: “My ache truly decreased inside a number of weeks, and after 3 months, I would doubled the variety of push-ups I might do!”
Her stick-with-it exercise tip: Discover a exercise that is handy. “I can do the band routine at house whereas my daughter performs close by.”