The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (30 page)

A

• Grab a pair of dumbbells with an overhand grip and stand with your feet shoulder-width apart and your knees slightly bent. Bend at your hips, keeping your lower back naturally arched, and lower your torso until it’s almost parallel with the floor. Let the dumbbells hang at arm’s length from your shoulders.

B

• Now pull the dumbbell in your right hand to the side of your torso by raising your upper arm, bending your elbow, and squeezing your shoulder blade toward your spine.

• As you lower that dumbbell, row the dumbbell in your left hand to the side of your torso. That’s 1 rep.

REPS:
Do 8 to 10.

Double-Arm Reach

A

• Stand with your feet about 3 feet apart and clasp a 2- to 5-pound dumbbell in front of you with both hands.

• Contract your abs and perform a plié keeping your hands toward the floor.

B

• As you push up, raise your arms to the left.

• Next, lower your hands with another plié and then lift them to the right. That’s 1 rep.

REPS:
Do 20.

BELLY POOCH WORKOUT

Even otherwise slender, fit women can end up with a sway belly due to underworked lower-abdominal muscles. Runners and other cardio junkies are notorious for letting their midsections go soft while they spend hours on their legs. This workout is designed to tap into the deep abdominal muscles—the transverse abdominis— that pull in your waistline like a natural corset.

START HERE:

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

Stability Ball Pelvic Tilt Crunch

A

• Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with your back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest.

B

• Brace your abs and crunch up until your shoulders are off the ball.

• Then reach the medicine ball toward the ceiling.

• Lower it down and return to the starting position.

REPS:
Do 12 to 15.

Nose to Knee

A

• Assume a plank position with your hands shoulder-width apart on either side of a stability ball.

B

• Draw your right knee toward your chest.

• Hold for 1 second, then return to the plank position.

• Repeat with your left knee. That’s 1 rep.

REPS:
Do 12 to 15.

The Matrix

A

• Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart.

• Lengthen your spine and press the ball against your abs.

B

• Slowly lean back as far as possible, keeping your knees planted.

• Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position.

REPS:
Do 12 to 15.

HAVE A BALL!

People who add stability ball exercises to their ab workouts build midsections that are four times more stable than those who do no stability ball moves, according to a study published in the
Journal of Strength and Conditioning Research.

Arm Pullover Straight-Leg Crunch

A

• Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms extended behind you.

• Extend your legs at a 45-degree angle.

B

• Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor.

• Return to the starting position (don’t let your legs touch the floor).

REPS:
Do 12 to 15.

Knee Cross Crunch

A

• Stand with your shoulders in line with your hips and extend your left arm up and your right leg to the side, toes pointed.

B

• Next, lower your left elbow and raise your right knee, crunching them together on a diagonal line.

• Return to the starting position.

REPS:
Do 12 to 15 on each side.

The Sprinter

A

• Lie on your back with your arms at your sides, your legs straight, and your heels hovering 6 to 12 inches off the floor.

B

• Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter’s pumping motion. At the peak of the situp, bring your right knee to your chest.

• Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That’s 1 rep.

REPS:
Do 10 to 12.

Wall Crunch and Twist

A

• Sit on a stability ball facing a wall, then lie back so the middle to small of your back is resting on the ball.

• Place your feet hip-width apart on the wall with your knees bent to 90 degrees; cross your hands over your chest.