The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (28 page)

Single-Arm Lunge

A

• Hold a dumbbell and raise your left arm, keeping your elbow close to your ear.

B

• Step forward with your right foot, lowering until your thigh is parallel to the floor.

• Push off your right foot to stand. That’s 1 rep.

REPS:
Do 8 to 10 with each leg and arm.

Reverse Plank with Leg Raise

A

• Assume a reverse plank position with legs outstretched, hands behind your butt, fingers forward.

B

• Press up onto your hands and lift your right leg, keeping your hips raised.

• Hold for 3 seconds. Then lower your leg.

REPS:
Do 10 times on each side.

TIP:
Weak glutes contribute to unflattering belly bulge. These moves will fix that.

DO MORE STABILITY EXERCISES

Don’t like crunches? Fine with us. You’d be better off doing stability exercises—like planks, chops and mountain climbers. Those moves work the muscles that stabilize your spine, which is your core’s more important job. If you didn’t have these muscles, your torso would flop over like a limp stalk of boiled asparagus instead of staying straight upright. Crunches and situps work the abdominal muscles that flex the spine. But rounding your lower back repeatedly with these exercises can contribute to lower-back problems. So make the most of your core with stability exercises while adding occasional moves that rotate and flex the trunk, exercise the hip flexors, and work the obliques for a solid, stable core.

Single-Arm Bent-Over Row

A

• Hold a dumbbell in your right hand, bend your knees, and lean forward from your hips. Don't round your lower back.

B

• Brace your abs and pull the weight up to chest height without rotating your torso.

• Return to the starting position. That’s 1 rep.

REPS:
Do 10 to 12 with each arm.

Half-Seated Leg Circle

A

• Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips.

B

• Engage your core and lift your legs about 45 degrees.

• Point your toes, press your thighs together, and trace 12 large clockwise circles, then 12 counterclockwise circles.

REPS:
Do 12 each way.

Rock ’n’ Roll Core

A

• Assume a plank position with your forearms flat on the floor and your palms down. Your body should form a straight line from your head to your ankles.

B

• Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Don't change your lower-back posture as you twist your body.

• Repeat to the right. That’s 1 rep.

REPS:
Do three sets of 8 to 10, resting for 30 seconds between sets.

Hammer Toss

A

• Grab a 5-pound medicine ball and stand with your feet shoulder-width apart, knees slightly bent.

• Hold the ball with both hands in front of your chest.

B

• Lower your hips and touch the ball outside your left foot.

C

• Stand up quickly, bringing the ball across the front of your body, and toss it to a partner, releasing to the right at about shoulder height. Use a full range of motion as you move the ball across your body. Extend your arms at the low position and as you throw.

• Have the partner toss it back. That’s 1 rep.

REPS:
Do 10, then repeat to the other side.

THE SIDEWINDER WORKOUT

If you’re pouring out over the waistband of your pants, you’ve got muffin top going on. Firming your obliques can shrink the spillage.

START HERE:

Do these moves one after another with no rest between them. Then repeat the circuit for a total of two times.

Prone Oblique Roll

A

• Assume a plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor.

B

• Draw your knees toward your right shoulder.

• Return to the center, then draw your knees toward your left shoulder. That’s 1 rep.

REPS:
Do 12 to 15.

Walk-the-Plank and Rotate

A

• Assume a plank position with your hands on a 12- to 18-inch high step.

B

• With your weight on your left arm, rotate your body while raising your right arm toward the ceiling.

C

• Return to the plank position and step your hands, right then left, to each side of the bench. Step back up, leading with your left hand. That’s 1 rep.

REPS:
Do 8 to 10, then repeat the exercise, this time raising your left arm toward the ceiling.