Lie on your back, bend one knee so that it makes a 90-degree angle, and stick the other leg ... strength workouts for hourglass figure kick off with the goblet squat. Grab the end of one dumbbell ...

“If you were to stick me in a prison where all I had was ... John also invented the goblet squat, which is now a staple move in a host of strength training routines. But why the kettlebell?

“Open up your hips and squat like a baby,” says Igor ... which you can hold for 30-60 seconds per side, the seated figure-4 stretch and pigeon pose. Just like the process of building strength ...