Jaws dropped as Beyonce opened the 2014 Grammys with her killer performance of “Drunk in Love”. Not only did she kick that baby weight to the curb but she has also perfected the dancer’s body with an extra bit of bootylicious.
So how did she get her thighs so lean and her butt so toned? Well it really is no secret. The trick is actually quite simple, you want to target four specific muscles: Inner thighs (adductors), outer thighs (abductors), back of thighs (hamstrings) and of course your booty (glutes).
Begin with a single 5lb dumbbell, a mat and of course, yourself. Set your timers to 1-minute intervals and complete as many reps of each exercise listed below in that minute. Then move to the next one. Don’t forget to have fun, switch on “Drunk in Love” and get squatting.
1. Surfboard Squats (Or as Beyonce says, "Surfbort!")
Position your feet as if you are on a surfboard. Squeeze your glutes as you squat down until your thighs are parallel to the floor. Remember to keep your knees behind your toes. As you are coming back up, power up with a jump, turn and land facing the opposite side. Repeat for one minute.
2. Heel Kick with 5lb Dumbbell
Position yourself on all fours. Place the 5lb weight behind your knee and hold it tight with your calve and hamstring. Try to keep your leg in a right angle as you raise your heel high up and then lower it down just before your knee touches the ground then you raise it up again. Repeat this for one minute and then switch to the other leg.
3. Switch Lunge
Lunge forward with your right thigh parallel to the floor. Swinging your arms for balance and momentum, jump up and switch legs, landing in a lunge with your left foot forward. Repeat switching lunges for one minute. I like to add a bounce between switches for a deeper workout.
4. Side Laying Leg Raise
Lie down on your left side. While holding on to the dumbbell, rest your right hand over your right thigh. Raise the right leg up and lower it down. Repeat this for one minute and then switch to the other leg.
5. Hold & Pulse Plié© Squat
Stand with your legs two to three feet apart, toes turned out; hold the 5lb dumbbell in your chest. Push your hips back and lower your body until your thighs are parallel to the floor. Hold this squat for 10 seconds. Begin to pulse up and down for 10 seconds. Then lower and hold for another 10 seconds. Repeat for the full minute.
Fat Burning Tip: Try to keep the breaks between exercises to a minimum, 10 seconds at most. You want to keep your heart rate up. After you have completed your first round of these five exercises, jump on to the treadmill or skip rope for another five minutes and then begin another round. Repeat this three to four times.
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