The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (31 page)

B

• Curl up and twist through the waist to the left.

• Return to center and curl down.

• Alternate to twist right. That’s 1 rep.

REPS:
Do 10 to 12.

BELLY BLAST WORKOUT

To blast away belly fat while firming all those key core muscles, you need to crank up your calorie burn. This action-packed routine that includes moves from Kurt, Brett, and Mike Brungardt, brothers and authors of
The Complete Book of Core Training
, hits every body muscle needed to form a flat belly and raises your heart rate to burn belly fat fast.

START HERE:

Do these exercises in order. Between exercises, don’t rest; instead, jump rope (or do high-intensity calisthenics) for 60 seconds. Perform the entire circuit once and you’re done!

Sun Salute with Cross

A

• Stand with your legs hip-width apart, arms extended overhead with hands just touching.

B

• Bending forward at the waist, reach down with both hands and touch your right foot, keeping your torso straight and moving as one unit.

• Straighten back to the starting position. Repeat on the opposite side to complete 1 rep.

REPS:
Do 10 to 20.

Ankle Reach

A

• Lie on your belly with your legs straight and your toes touching the floor.

• Bend your arms with your palms on the floor in line with your ears.

B

• Reaching both arms back and up, bend your right leg, reaching your heel toward your butt as you touch your hands to your right ankle.

• Slowly lower your arms and leg to the starting position. Repeat with your left leg to complete 1 rep.

REPS:
Do 10 to 20.

PROTECT YOUR NECK

Put your tongue on the roof of your mouth when you do crunches or other ab moves where you lift your upper body. “It will help align your head properly, which helps reduce neck strain,” says Michael Mejia, CSCS,
Men’s Health
exercise advisor and a strength and conditioning specialist in Long Island, New York.

Double Side Jackknife

A

• Lie on your left side, your legs stacked and straight.

• Wrap your left arm in front of your torso, placing it on your right hip, and put your right hand behind your head.

B

• Simultaneously raise your torso and legs, bringing your shoulders toward your hips.

• Return to the starting position in a controlled motion and repeat for all reps, then switch sides and repeat the same number of reps to complete one set.

REPS:
Do 10 to 20 on each side.

TIP:
If the exercise is too hard, start by lifting only your legs.

Dynamic V Crunch

A

• Lie faceup with your legs straight and in line with your hips and perpendicular to your torso.

• Extend your arms in front of you, keeping them in line with your shoulders. Contract your abs and lower your legs so they’re at a 45-degree angle with your hips.

B

• Bring your hands together and reach toward your left leg, simultaneously raising it in line with your hips.

• Lower your left leg to the 45-degree position. Repeat with the right leg to complete 1 rep.

REPS:
Do 10 to 20.

GIVE YOUR CORE A WALK OUT

Canadian researchers found that the plank walkout achieves 100 percent activation of your rectus abdominis (the six-pack muscles). Add this move to your workouts to help carve your core.

1.
Assume the up position of a pushup, with your hands just past shoulder-width and your body in a straight line.

2.
Brace your abs and hold them that way for the entire exercise.

3.
Slowly walk your hands out in front of your head until your back begins to “collapse”—in other words, the point at which your hips start to sag.

4.
Walk your feet forward so your body is back in the starting position of a pushup, and then repeat.

5.
Complete a total of 6 to 10 repetitions.

Raised Hips Crunch

A

• Lie faceup with your knees bent and your feet flat on the floor, your hands behind your head, and your fingers unclasped.

• Press your hips off the floor into a bridge position, keeping your hips level.

B

• Maintaining the bridge, contract your abs and then raise your head, neck, and shoulders off the floor as one unit. (You’ll be supported by your feet and upper back.)

• Pause, then lower yourself and repeat. For more of a challenge, lift one foot slightly while you perform half of your reps, then lift the other foot for the other half.

REPS:
Do 10 to 20.

Side Double Crunch

A

• Lie balanced on your left buttock, with your legs straight but not locked, and your arms straight, palms up.

B

• Simultaneously crunch your legs and torso together, bending your knees toward your chest while still balancing on your left buttock.

• Return to the starting position.

REPS:
Do 10 to 20, then switch sides and repeat.

Bosu Reverse Hyperextensions

A

• Lie facedown with your belly on a Bosu, your legs fully extended, and your palms flat on the floor.