The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (42 page)

• Pivoting from your knees, lean forward and roll your forearms along the ball as you extend your hips and drop your chest toward the ball.

• Stop when your body nearly forms a straight diagonal line from your shoulders to knees. Don't let your hips sag.

• Contract your abs, and pull the ball back to the starting position.

REPS:
Do 10 to 15.

Pike

A

• Lie facedown on a stability ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins.

• Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Your body should form a straight line from your heels to your head.

B

• Keeping your legs straight, tighten your abs, exhale, and lift your hips toward the ceiling while pulling the ball toward your hands, as far as comfortably possible. Don't round your back.

• Hold for a second. Then lower back to the starting position.

REPS:
Do 10 to 15 reps.

Cobra

A

• Lie facedown on a stability ball and hold a pair of light dumbbells (no more than 5 pounds) with your arms hanging down to the floor, palms facing each other.

B

• Raise your arms back until they’re in line with your body, and pull your shoulder blades down and together. Lift your chest.

• Hold for 2 to 3 seconds, then lower the weights.

REPS:
Do 10 to 15.

Skier

A

• Lie facedown on a stability ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins. Position your hands slightly wider than shoulder-width apart.

B

• Bend your knees, drawing them forward until your knees are on top of the ball and your hips are pointed toward the ceiling.

C

• Slowly drop your hips to the right side, allowing the ball to roll to the left; then immediately pull your hips back to the starting position and drop them to the left.

• That’s 1 rep. As you become more comfortable with the move, you can perform it at a slightly faster pace.

REPS:
Do 10 to 15.

Incline Pushup

A

• Assume a pushup position by placing your hands on a stability ball, with your arms extended straight.

• Your body should form a straight line from your ankles to your head.

B

• Brace your abs, bend your elbows, and lower your chest toward the ball. Stop when your chest touches the ball. Pause, then push yourself up.

REPS:
Do 10 to 15.

Leg Curl

A

• Lie on the floor with your arms at your sides and place your heels on the ball. Press up, so that your hips are in the air and your torso forms a straight line.

B

• Next, pull the ball toward you, squeezing your hamstrings, and then roll it back out without dropping your hips to the ground.

REPS:
Do 10 to 15.

TIP:
Make the move harder by doing it one leg at a time.

Stretch Lunge

A

• Hold a medicine ball in both hands. Place the top of your right foot on top of a stability ball and your left foot flat on the ground.

B

• Bend your left knee and lower your hips toward the floor, bending forward and touching the medicine ball on the floor in front of you. Press back to the starting position.

REPS:
Do 10 to 15. Then repeat the exercise with the other leg.

STABILITY BALL WORKOUT 2

You can do dozens of different moves on a stability ball. Here are some more that target your core, hips, and hamstrings. Alternate between workouts 1 and 2 during the week.

START HERE:

Go from one exercise to the next without resting. When you’ve finished the last move, take a 60-second break, then do the circuit again.

Walk-Up Crunches

A

• Lie back with your shoulders on a stability ball, hands crossed in front of your chest, with your feet flat on the floor and knees bent 90 degrees.

B

• Contract your abs and move your feet inward as you sit up.

• Reverse the move by slowly walking your feet outward until you’re back in the starting position, keeping your abs engaged throughout the exercise. That’s 1 rep.

REPS:
Do 20.

Hand Walks

A

• Lie facedown with your torso on the ball, place your hands on the floor, raise your legs, and walk your hands out until just your thighs are on the ball.

B

• Squeeze your glutes and walk out until you’re in the plank position, with just your feet on the ball.

• Pull your abs in tight to keep your body stable. Hold for 5 seconds, then walk your hands back to the starting position. That’s 1 rep.