Slim Down, Tone Up: Quick Tips That Really Work

These tricks from celebrity trainers work the parts that really matter at the gym or anywhere. SEXY BACK

J Fit Premium, $20 (8 lbs.) and $34 (15 lbs.); jfit.com At The Gym The cable pulley system is one of the best ways to target the back, says Rebecca Kordecki, a trainer in N.Y.C. and L.A. who has worked with Raquel Welch. It's simple: Clip the rope attachment to the lower pulley and set the weight to 15 to 25 pounds. Stand about five feet away, facing the machine with your arms fully extended, and draw the rope handles to your waist, pulling your elbows close to your sides. Do three sets of 15, three days a week. At Work L.A.'s Gunnar Peterson, who has toned Kim Kardashian and Penélope Cruz, suggests this back-building move: Stand with a 1-liter water bottle in your right hand. Bend forward from the waist at a 45-degree angle. With one elbow bent 90 degrees and close to your side, pull your arm up and back, squeezing the back muscles. Aim for three sets of 15 reps, then switch arms. Anywhere Kacy Duke, a trainer at Equinox in N.Y.C., who has sculpted Julianne Moore and Mary J. Blige, says that whenever you're standing in line or sitting in traffic, contract your upper back, squeezing your shoulder blades together. Hold the contraction for one long count and release. Do 12 to keep your upper-back muscles firing. At Home Tie a 10-foot rope around the handle of a 15-pound kettlebell and place the weight on top of a towel to protect your floor. Holding the rope, walk straight back until the slack is nearly gone. Then pull the kettlebell toward you, grabbing the rope hand-over-hand like a tug-of-war. Repeat 10 to 12 times, every other day. Fat-Burning Tip! "Exercising for 30 minutes in the morning and evening can have more impact than one hour-long session," says physical medicine specialist Ian K. Smith, author of The 4 Day Diet.

SCULPTED ARMS

Hampton Fitness Jelly Bell, $15/pair (2.5 lbs.) and $30/pair (5 lbs.); hamptonfit.com At the Gym "The rowing machine is made for building arms and shoulders," says N.Y.C. trainer Brett Hoebel, who has worked with Karolina Kurkova. Adjust the seat so your legs are bent slightly more than 90 degrees and your arms are stretched out straight, holding the handles. Push with your legs while pulling the handles to the bottom of your rib cage, keeping your elbows near your sides. Slowly straighten your arms and glide back to the starting position. Row 30 to 45 minutes, three days a week. For optimal results, add 90-second highintensity bursts every 5 minutes. At Work L.A. diet and fitness expert Harley Pasternak, who has helped Eliza Dushku and Hilary Duff get buff, likes this office-friendly version of the push-up: Stand about three feet away from your desk and plant your palms shoulder-width apart. Lower down for four counts, pause for one count, then rise up for four counts. Start with 20 and increase as you become stronger. Challenge yourself by moving your hands closer together. Anywhere Do you lug around a giant bag all day? Put it to use, says Natasha Kufa, Fergie's trainer in L.A. "Most of us already carry around five pounds of junk," Kufa says. "Add a 1-liter water bottle to your bag and do biceps curls as you run errands." At Home To target the muscles in your arms, Michael Olajide Jr., co-owner of Aerospace Boxing Gym in N.Y.C., where Eva Mendes and Adriana Lima train, suggests holding 1- to 3-pound dumbbells as you shadowbox. Holding your fists up to your chin, shoot your left arm out and back. Jab as many times as you can, working up to 100 on each side. Fat-Burning Tip! Get seven to eight hours of sleep every night. Studies say that women who stick to that range are less likely to gain weight.

WHITTLED WAIST

Bosu Ballast Ball Pro, $60; bosu.com At the Gym Exercises that include rotation work your obliques, says Shawn McCormack, director of N.Y.C.'s The Body, who has made Julia Roberts sweat. "The rotary torso machine is very safe -- you don't have to worry about stressing your neck," she says. Put your abs to work by setting the machine to 20 pounds. Take four counts to turn 90 degrees, four counts to return to start and four counts to turn 90 degrees in the opposite direction. Do three sets of 15 reps on each side, daily. At Work Tighten your middle while checking e-mail. Sit up tall in your chair, straighten your legs, and slowly lift them as you contract your stomach muscles. Once legs are parallel to the floor, hold for three counts and slowly lower. Repeat 12 times. Anywhere Brooke Siler, who has trained Madonna and Liv Tyler and owns N.Y.C. Pilates studiore: Ab, tells clients to visualize wearing an invisible corset. Inhale and pull the stomach muscles in toward your spine. At Home "A Bosu ball works your abs 100 percent -- and it's difficult to cheat," Kufa says. Place the ball on the ground. Get in push-up position with your hands on the floor and your shins balanced on the top of the Bosu. Pull the ball toward your chest until your chin and knees nearly touch. Push back to original position. Repeat 30 times every other day. Fat-Burning Tip! Include bursts of high-intensity cardio, says Hoebel, such as treadmill sprints at 7 to 9 mph on an incline of 2 for 30 seconds, then a brisk walk for 90 seconds. SHAPELY BOTTOM

Pilates brand, $20/3; overstock.com At the Gym Rebecca Kordecki designed this treadmill drill to boost her clients' rears: Set the treadmill on a slow setting (less than 3.5 mph). Turn right, bend your knees and shuffle your feet for 30 seconds; turn again and walk backward for 30 seconds; turn left and shuffle for 30 seconds. Recover and repeat three to five times, three times per week. At Work Mark Blanchard, founder of True Power Yoga in L.A., who has trained Jennifer Lopez, suggests leaning your back flat against a wall and stepping your feet out, hip distance apart, so most of your weight is supported by the wall. Slide down until your knees form a 90-degree angle and hold the position as long as you can, working up to two minutes. Anywhere Work your backside by walking uphill or taking the stairs, Shawn McCormack says. Too easy? Take two at a time. At Home Stand with your feet approximately six inches apart, with a medium resistance band around your ankles (it helps if you're wearing socks). With your knees slightly bent, step two or three feet to the side with your right foot, keeping your left foot in place. Bring your feet together. Walk 20 steps in one direction and 20 in the other. Repeat three times to each side, every other day. Fat-Burning Tip! Work your thighs when you exercise. "They contain the biggest muscles in the body. The more muscle mass you work, the more calories you'll burn at rest," says Fred DeVito, co-founder of Core Fusion at Exhale Spa in N.Y.C. -- Liesa Goins