Sculpt your athletic body

by SheKnows
Jan 20, 2013 at 10:55 a.m. ET
Jessica Biel has an enviable body, but you know she works for it! If you're naturally strong but have narrower hips like Mrs. Timberlake, follow these exercises to sculpt your athletic body.

1/6 :Skaters

Skaters are a high-intensity exercise that will strengthen your glutes and hips while whittling your middle. Do 30 to 60 seconds of the exercise, lunging back and forth as though you were a competitive speed skater in between each of the following exercises.

2 /6: Downward dog to push-up

2/6 :Downward dog to push-up

Perform a downward dog to push-up to strengthen your entire upper body and core, balancing out the rest of these lower-body focused exercises. Start in a downward facing dog, move into a full push-up position, perform a push-up and then return to the downward dog pose. Continue for eight to 12 repetitions.

3 /6: Wide-leg BOSU squat with twist

3/6 :Wide-leg BOSU squat with twist

Stand with one foot on a BOSU balance trainer and one foot on the floor with your legs wide and your toes angled out. Holding a medicine ball in your hands, squat down and twist to one side. Return to standing, then squat down and twist to the opposite side. Perform 10 repetitions before switching sides. This will challenge your glutes, quads and obliques helping you to achieve a more hourglass figure.

4 /6: Wood chop with medicine ball

4/6 :Wood chop with medicine ball

Tone your hips, obliques and shoulders with the wood chop exercise. Squat down, holding a medicine ball to the outside of one knee. Rotate the ball up and across your body, keeping your arms straight throughout the movement. Return to start and repeat 10 to 12 times before switching sides.

5 /6: Side plank with hip raise

5/6 :Side plank with hip raise

Keep your core and hips tight with the side plank with hip raise exercise. Start in a side plank position. Lower your hip toward the floor then raise it back to the starting position. Perform 15 repetitions before switching sides.

6 /6: Stability ball hamstring curl with bridge

6/6 :Stability ball hamstring curl with bridge

To challenge your hamstrings and your glutes, lie on your back with your feet on a stability ball and your hands on the floor for support. Lift your hips off the ground, and then use your hamstrings to draw the ball toward your body. Bend your knees as you pull it close. When your knees are bent and pointing toward the ceiling, lift your hips until your body forms a straight line from your knees to your shoulders. Lower your hips and roll the ball back to start. Repeat eight to 12 times.