Body-Changing Tips From Tracy Anderson

Tracy Anderson is well known for her take-no-excuses personality and her superhuman-toned bod. Her workout philosophy relies on the science of how your various muscle groups work together — Tracy engineers her moves to operate in certain, distinct ways so that problem areas respond and are eventually strengthened and toned. She emphasizes how important it is to use your muscle groups in combination with each other — not simply looking at an ab exercise where you only target your abdominal muscles, but focusing on engaging the surrounding muscle groups as well.
As the weather gets colder, most of us head indoors for our workouts, so we asked Tracy to show us five mat moves that can transform your body. All are simple to do where you are and when you've got the time — no fancy machines required. No excuses here! Ahead, five body-sculpting moves that every girl can master.
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Photographed by Julia Robbs.
For Strong, Slim Arms

Start with belly flat against the floor, legs raised to a 45-degree angle.
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Photographed by Julia Robbs.
Next, push up so your abdomen is parallel with the floor.
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Photographed by Julia Robbs.
Keeping your weight centered on your left arm, reach your right arm up in a fluid motion until it's as high as you can comfortably reach.
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Photographed by Julia Robbs.
Return to a modified plank position.
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Photographed by Julia Robbs.
Switch to left arm. Again, reaching up as high as comfortable.
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Photographed by Julia Robbs.
Return to modified plank position. Tracy recommends doing two sets of 20 for maximum benefit.
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Photographed by Julia Robbs.
For Toned Abs

Start with body flat on floor, legs slightly raised .
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Photographed by Julia Robbs.
Then, bring legs in to your left while lifting head, neck, and shoulders off of floor and forward.
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Photographed by Julia Robbs.
Bring legs over to right.
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Photographed by Julia Robbs.
Then, extend legs again — keeping feet crossed and off the floor to maintain abdominal engagement.

Complete in sets of 20 to 40.
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Photographed by Julia Robbs.
Killer Butt-Leg Combo Moves

Start with body on the floor, left leg straight out behind you and right leg bent to the side at an approximately 45-degree angle.
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Photographed by Julia Robbs.
Push up with your arms until your left leg is off the floor at a 45-degree angle and your right leg is extended straight to the side.
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Photographed by Julia Robbs.
In fluid motion, raise right leg up straight behind you. Keep the leg straight back (parallel with your arms) and pointed towards the ceiling.
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Photographed by Julia Robbs.
Begin to move right leg towards left side of your body.
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Photographed by Julia Robbs.
Twist body so that your left leg bears the weight, your abdomen is facing out towards the wall, and your right leg is firmly planted behind you on the floor.

(Don't worry, it might take some practice to get this move right.)
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Photographed by Julia Robbs.
Come back to a position with both hands planted on the floor. Extend right leg out behind you.
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Photographed by Julia Robbs.
Return to floor position, but this time extend your right leg straight out behind you and move your left leg to a 45-degree angle against the floor.
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Photographed by Julia Robbs.
Raise left leg out behind you and pointed towards the ceiling.
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Photographed by Julia Robbs.
Begin movement to place your left leg behind you.
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Photographed by Julia Robbs.
Again, shift your weight so your right arm remains on the floor while your left arm comes up and your chest faces the wall. Your left leg should be on the floor behind your body.
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Photographed by Julia Robbs.
Return leg to position behind you.
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Photographed by Julia Robbs.
Come back to the floor with your left leg extended out behind you and your right leg bent at a 45-degree angle. Repeat.
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Photographed by Julia Robbs.
Simple Arm Exercise With Weights

The addition of weights takes this exercise up a notch. Begin with five-pound weights held in both hands down and to the side.
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Photographed by Julia Robbs.
Pointing the palm of your hand towards the wall behind you, extend your right arm out straight parallel with the floor.
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Photographed by Julia Robbs.
Bring your arm up midway between parallel to the floor and directly above your head.
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Photographed by Julia Robbs.
Extend your right arm directly above your head while bringing your left hand down to the floor.
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Bring arm back down to midway point.
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Bring arm back down to parallel with the floor. Repeat, alternating with left arm.

Tracy recommends performing this exercise in a controlled manner but at a quicker tempo. This allows you to get your heart rate up a bit while still working on the muscular structure of your arms.
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Photographed by Julia Robbs.
Great Butt Exercise With Ankle Weights

Strap on some ankle weights before you begin. Start with your right knee down on the floor with your left leg to the side and your knee bent at a 45-degree angle.
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Photographed by Julia Robbs.
Shift your weight to your right knee and right arm while extending your left leg out and behind you. The inside of your knee and ankle should be facing the floor.
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Photographed by Julia Robbs.
Fully extend your left leg out behind you before coming back to your starting position.
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Photographed by Julia Robbs.
Return to starting position.
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Photographed by Julia Robbs.
Reverse starting position. Now your left knee will be on the floor and your right leg at approximately a 45-degree angle to your right side.
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Photographed by Julia Robbs.
Bring left arm down to ground and extend right leg out and behind you, still bent. The inside of your ankle and knee should be facing the floor during this move.
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Photographed by Julia Robbs.
Extend right leg out straight and behind you.
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Photographed by Julia Robbs.
Return to starting position.

Congratulations! You're well on your way to looking and feeling great!
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