Sometimes fitness instructors offer odd tips to correct people's form, like, "Imagine you're balancing a champagne glass on your head." Riiight.
Instead of rolling your eyes at the next instructor who calls you out, practice with this workout designed by Katia Pryce, creator of DanceBody at Home, to tone your entire body while improving your balance and alignment to make every exercise you do safer and more effective. (Pro tip: You don't need an actual glass to perform the moves — just a good imagination and a bottle in the fridge to pop after your workout.)
Katia is wearing a Royal Blue Sports Bra, SPLITS59, $40; Royal Blue Leggings, SPLITS59, $98; and Pink Sneakers, NIKE, $100.
THE MOVES:
Perform 20 to 30 reps of each exercise on each side.
1. Toasting Oblique Lean
RUBEN CHAMORRO
How to do it: Stand with your feet wider than shoulders-width apart, left foot facing forward and right foot facing outward. Holding the glass in your right hand over your right toes, extend your left arm diagonally away from the glass. Bend to the side as you lower the glass a few inches toward your right toes, then return to starting position to complete one rep.
Where you'll feel it: Your abs and obliques
2. Bubbly Butt Lifter With Triceps Dip
RUBEN CHAMORRO
How to do it: Sit on the ground with your knees bent and the soles of your feet on the floor about hips-width apart. Position the glass between your knees, pressing your thighs together to keep it in place as you place your palms on the floor behind you, fingers facing your toes, and lift your hips to tabletop position. Without releasing the glass (or spilling), bend your elbows as you drop your hips toward the floor without touching. Next, extend your arms and bring your hips back to tabletop position. That's one rep.
Where you'll feel it: The backs of your arms, inner thighs, backs of your thighs, and butt
3. Buzzed Triceps Extensions
How to do it: Stand with your feet slightly wider than shoulders-width apart and bend forward from the waist until your chest is parallel to the ground. Place the glass on the center of your lower back. (You might need some help with this part.) From this position, extend your arms straight behind you and turn your palms up toward the ceiling. Lower your arms up about 1 foot, then raise them as high as your flexibility allows. Return to starting position to complete one rep.
Where you'll feel it: The backs of your upper arms (plus your core and hamstrings from simply holding this position)
4. Tipsy Side Plank
RUBEN CHAMORRO
How to do it: Get into a side plank position with your shoulders, hips, and legs stacked. Take the glass in your palm and extend it straight up toward the ceiling. From this position, lower your hips a few inches, then raise them to complete one rep.
Where you'll feel it: Your abs and obliques
5. Champagne Reach
RUBEN CHAMORRO
How to do it: Standing on your left foot with the knee slightly bent, take the glass in the palm of your left hand and extend your left arm straight forward as you extend your right arm behind you. Extend the right leg behind you with toes pointed and leg rotated slightly outward. From this position, raise the extended leg and arm holding the glass up a few inches, then down a few inches to complete one rep.
Where you'll feel it: Your butt, hamstrings, shoulders, and chest
~*BONUS MOVE*~
6. The Bottle Pop and Sip
How to do it: Remove the bottle's foil and casing, then place one hand around the neck of the bottle as you use the other hand to cup the cork in the palm of your hand. With a firm grasp, gently twist the cork away from the bottle. Then try not to jump when you hear the pop, pour, and enjoy.
