Transform Your Body in Three Simple Moves

Erin Oprea, trainer to stars like Carrie Underwood, has a few exercises that'll leave you toned all over.

Erin Oprea

You don't need a ton of complicated moves to get in a good workout. Erin Oprea, celebrity trainer and former marine, has shaped the bodies of stars like Carrie Underwood, and now you can steal her secrets.

In her new book, The 4x4 Diet, Oprea combines four easy diet rules with four-minute tabata workouts to achieve the best possible results. Getting your heart rate up in those high-intensity workouts does your physique all kinds of good, but when you only have time to get in a few moves, try these on for size.

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1 Hamstring Rolls

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We often overlook the backs of our legs, but you'll quickly remember the muscle hiding there after doing this move.


"This will really burn your hamstrings and the backs of your legs," Oprea says. "Just because you can't see them doesn't mean you shouldn't train them!"


Directions: Lying on your back, place your feet on an exercise ball. Roll the ball out so it moves from your feet to behind your ankles. Make sure to keep your hips off the ground the whole time. As you roll the ball in, push your hips to the sky.

2 Lunge Row

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We know — lunges are the worst. But using an exercise band makes them much better. (Plus you get a sneaky arm workout as an added bonus!)


"Lunges are your new best friend. The one leg row also works your back and your core," Oprea says.


Directions: Find an anchor point at chest height to wrap your band around and step out so there's good tension on the band with your arms extended. Step back into a lunge and come up on to one leg only. While standing, perform a row. Make sure to complete your reps on one leg, then switch legs to complete the set.

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3 Push-Up With Chest Tap

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It's time to conquer your fear of push-ups. They work your entire body in one swift move, so you definitely get the full bang for your buck.


"Remember to keep your hips square to the ground," Oprea says. "You'll get the best core work if you don't let your hips rock side to side."


Directions: Perform a good pushup, and while holding in the up position, bring your hand to your chest one at a time.

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