The secret? Band users exercised more. Lightweight, packable exercise bands are easy to use at home or on the road, and they deliver what experts call "functional training"—mimicking real-life actions, such as taking out the garbage—and targeting more muscles in the process. The result: Everyday tasks are easier, and you shape up quickly. Try the winning, ultimate firming workout yourself and tone up in less than 1 month! (Say good-bye to stubborn belly fat with Prevention's Ultimate Flat Belly DVD.)
The Expert: Todd Durkin, a San Diego–based strength coach and owner of Fitness Quest 10 who was voted Personal Trainer of the Year in 2004 and 2005, designed this workout.
Workout At A Glance
What you need: One exercise band with handles ($15, spri.com). Choose light resistance if you're new to strength-training, medium if you're already working out.
How to do it: Follow the 35-minute Winning Workout on 3 nonconsecutive days a week, doing 2 sets of 15 reps of each exercise, unless otherwise noted. Do 45 to 60 minutes of moderate-intensity cardio exercise (walking, biking, swimming, or elliptical machine) 3 to 5 times a week, and follow a healthy diet.
For maximum toning: Before beginning a move, make sure your exercise bands are taut, not sagging, by wrapping them around your hands or moving farther away from the anchor point. Use controlled movements, keeping even tension throughout each exercise. If a move is too difficult, try doing it without the exercise bands.
1. Reverse Lunge
Tones butt and legs
Photograph by David Martinez
Start position: Stand with left foot 2 to 3 feet in front of right, back heel off floor. Place band under left foot, holding a handle in each hand at shoulder height, palms forward. Bend both knees, lowering hips until left thigh is parallel to floor. Don’t lean forward.
Main move: Keeping abs tight, straighten legs, raising torso. Pause, then lower. Do 1 set, then switch legs.
For faster results: Do mini pulses before each rep. From start position, come halfway up and then lower 3 times before standing all the way up.
2. Woodchop
Tones shoulders, abs, butt, and legs
Photograph by David Martinez
Start position: Anchor band to sturdy object (like a sofa leg) about a foot off floor. Stand so anchor point is on left, feet slightly wider than hip-width. Hold handles in both hands by left hip. Bend knees and hips, sitting back until thighs are nearly parallel to floor (keep knees behind toes), hands outside of left knee.
Main move: Stand, twisting torso to right and pulling arms diagonally across body toward right shoulder. Pause, then return to start position. Do 1 set, then switch sides.
For faster results: Increase resistance by stepping farther away from anchor point so band is stretched more.
3. Ski Jump
Tones shoulders, abs, butt, and legs
Photograph by David Martinez
Start position: Anchor band around sturdy object at chest height. Facing anchor point, hold a handle in each hand, arms extended forward at chest height, palms down, feet hip-width apart.
Main move: Bend knees and hips, sitting back until thighs are almost parallel to floor (keep knees behind toes). At the same time, lower arms down to sides without bending elbows, palms facing back. Pause, then return to start position.
For faster results: Add a jump as you stand back up.
4. Kneeling Push-up
Tones shoulders, arms, chest, back, and abs
Photograph by David Martinez
Start position: Drape band across upper back, handle in each hand. Lie face-down, hands by shoulders.
Main move: Contract abs and press into hands, straightening arms and raising torso and thighs so body forms diagonal from head to knees. Pause, then lower chest almost to floor and repeat.
Photograph by David Martinez
For faster results: Do a full push-up with legs extended, balancing on hands and balls of feet.
5. One-Leg Row
Tones shoulders, back, and legs
Photograph by David Martinez
Start position: Loop band around left foot, handles in right hand. Balancing on right leg, lift left foot forward about 12 inches off floor. Extend right arm so hand is by left thigh, palm facing body. 
Photograph by David Martinez
Main move: Keeping left leg straight, pull handles up to right shoulder. Pause, then lower. Do 1 set, then switch sides.
For faster results: When hand is by shoulder, hold and pulse 3 times, pulling elbow back and releasing 2 to 3 inches before returning to start position. Add pulses to each rep.
6. Speed Curl
Tones biceps
Photograph by David Martinez
Start position: Stand with feet hip-width apart, band under both feet. Hold a handle in each hand, arms down at sides, palms facing forward.
Main move: Keeping upper arms still, bend elbows, curling hands toward shoulders, and lower. Do 20 to 30 times as fast as you can. Rest for 30 seconds, then do another set.
For faster results: Stand with feet wider to shorten band length and increase resistance.
7. Kickback
Tones shoulders and triceps 
Photograph by David Martinez
Start position: Stand with feet a few inches apart, band under both feet. Holding a handle in each hand, bend forward from hips so back is nearly parallel to floor, and bend arms 90 degrees, keeping upper arms by sides
Photograph by David Martinez
Main move: With abs tight, straighten arms so hands are near hips, turning palms toward ceiling. Pause, then return to start position.
For faster results: Stand with feet wider to shorten band length and increase resistance.
8. Crunch & Press
Tones back, abs, and thighs
Photograph by David Martinez
Start position: Tie band around shins. Lie face-up, legs bent, feet flexed, hands behind head. 
Photograph by David Martinez
Main move: Contract abs and curl head, neck, and shoulders off floor as you spread legs apart. Pause, then lower, bringing legs together.
For faster results: Pulse 3 times at the top of the crunch, lifting and lowering head and shoulders 1 to 2 inches before returning to floor.
9. Leg Lift
Tones butt and thighs 
Photograph by David Martinez
Start position: Tie band around thighs, and get on all fours, hands directly beneath shoulders, knees under hips.
Main move: Keeping abs tight and back straight, lift right leg out to side as high as possible. Pause, then lower. Do 1 set, then switch legs.
For faster results: When leg is raised, hold and pulse 3 times, lifting and lowering the knee 2 to 3 inches before returning it to floor. Add pulses to each rep.
10. Bicycle
Tones back and abs 
Photograph by David Martinez
Start position: Tie band around arches of feet, then lie face-up with legs bent 90 degrees, feet flexed.
Main move: Simultaneously lift shoulders off floor and twist to left while extending right leg and bringing left knee and right elbow toward each other. (Keep feet flexed so band doesn’t slip.) Pause, then twist to right, switching legs. Continue alternating sides for 20 to 24 reps (this counts as 1 set).
For faster results: Add a second set.
Real-Life Results
"I'm going sleeveless for the first time in years!"
Photograph by David Martinez
Stacy Brennan
Height: 5'5"
Before weight: 138
After weight: 137
Brennan, 44, is proof that you don't have to lose pounds to reshape your body.
Biggest obstacle: She didn't know what to do to get started.
Surprise: "How strong I am! Now I can easily lift my 60-pound dog into the car. Friends started telling me that I looked good, and because I could see the definition in my arms, I believed them."
Her stick-with-it workout tip: Brennan partnered with a friend who was also trying to exercise regularly. "We'd call each other every day to encourage and cheer—and cajole—the other on."
"I dropped 10 pounds of fat!"
Photograph by David Martinez
Kim Roberts
Height: 5'5"
Before weight: 143
After weight: 141
Roberts, 51, actually lost 10 pounds of fat and then added on 8 pounds of metabolism-revving muscle, according to body composition tests. "Now I sleep better, and my knees, legs, and hips are no longer stiff and achy when I wake up." Biggest obstacle: finding time and energy to exercise.
Surprise: "About 3 weeks into the program, I picked up a 10-pound sack of grapefruit in one hand and a gallon of milk in the other and thought, Hmph? That seemed easier than it should have."
Her stick-with-it workout tip: "Reminding myself that I was being a good role model for my teen daughter and son."
"I lost 18 inches off my midsection and dropped two pant sizes!"
Photograph by David Martinez
Krissy Duke
Height: 5'1"
Before weight: 164
After weight: 150
Duke, 40, shed the most weight—14 pounds. "Today, I'd wear a bathing suit in public."
Biggest obstacle: Back and shoulder pain. "The thought of lifting weights, which I did in the past, seemed like such hard work."
Surprise: "My pain actually decreased within a few weeks, and after 3 months, I'd doubled the number of push-ups I could do!"
Her stick-with-it workout tip: Find a workout that's convenient. "I can do the band routine at home while my daughter plays nearby."
