The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (62 page)

• Lie facedown with your legs extended shoulder-width apart behind you, feet slightly off the floor. Position the ball under your chest and rest your forearms on the floor, palms down, elbows close to your body.

B

• Bring your shoulder blades back and down, press your palms lightly on the floor, and slowly lift your head and chest as you lengthen your spine.

• Hold for 2 or 3 seconds (imagine trying to create as much space between your ears and toes as possible), then return to the starting position. That’s 1 rep.

REPS:
Do 8 to 10.

Back Arm Rowing

A

• Sit with your knees bent and feet flat on the floor about hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up.

B

• Brace your core, curl your tailbone under, and slowly lower your upper body to a 45-degree angle.

• At the same time, bend your arms to bring your elbows close to your body, closing your hands into fists and pulling them toward your shoulders at chin level.

• Pause, then reverse the motion to return to the starting position. That’s 1 rep.

REPS:
Do 8 to 10.

Roll Back and Up

A

• Sit with your legs extended straight out in front of you, feet flexed. Hold the ball in front of you at shoulder level, arms straight. Keep your chest up and your back straight.

B

• Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead.

• From that position, bring your chin to your chest and slowly roll back up to the starting position. That’s 1 rep.

REPS:
Do 8 to 10.

Mermaid with Twist

A

• Sit on your left hip with your left leg flat on the floor, knee bent 90 degrees, and your left palm on the floor.

• Bend your right knee toward the ceiling and place your right foot flat on the floor in front of your left foot; rest your right arm on your right knee.

B

• Shift your weight onto your left arm and straighten both legs to raise your hips toward the ceiling while extending your right arm directly over your head.

C

• From this position, twist your torso down and to the left, reaching your right arm underneath your body.

• Reverse the movement to return to the starting position. That’s 1 rep. Finish all reps on that side, then switch sides and repeat.

REPS:
Do 8 to 10.

Coordination with Ball

A

• Lie faceup with your hips and knees bent 90 degrees; hold the ball with both hands, arms straight.

• Bend your elbows and lower the ball toward your chest, pressing your hands firmly against the ball.

B

• Brace your abs, extend your arms in front of you, curl your shoulders off the floor, and straighten your legs.

• Hold for 1 or 2 seconds, then reverse to return to start. That’s 1 rep.

REPS:
Do 8 to 10.

PERFECT-POSTURE WORKOUT

Having poor posture can wreck your waistline (your belly pops out when your shoulders are droopy and your hips are slumped) and can even sabotage your workout results. (Structural imbalances compromise your muscles and cause pain.) This workout strengthens your upper back and shoulders and opens up your chest and hips.

START HERE:

Do the following routine—which borrows from dance, Pilates, and yoga as well as traditional strength and stretching moves—as a circuit, moving from one exercise to the next without rest. Repeat the circuit three times total.

Foam Roller Snow Angel

A

• Lie back along a 3-foot foam roller so that it runs the length of your spine. Bend your knees and rest your feet flat on the floor. Place your hands next to your hips, palms up, with your arms straight.

B

• Without raising your shoulders, slowly—take 15 seconds—drag your hands along the floor (as if you’re making a snow angel) until they’re above your head or they lose contact with the floor.

• Hold for 10 to 15 seconds. Take another 15 seconds to drag them back to the starting position. If you feel tightness in a particular spot, pause there for 10 to 15 seconds, then keep moving.

REPS:
Do 3 to 5.

Port de Bras

A

• Stand with your feet hip-width apart. Brace your abs. Keeping your shoulders down, raise both arms overhead.

B

• Bend forward, reaching your hands in front of you while keeping your back flat. Go only as far as you can without losing your form.

C

• Brace your abs again, stand up, and, with arms still raised, arch backward slightly.

REPS:
Do 8.

INSTANT UPGRADE:
WHAT TO DO IN A TIGHT SPOT

Spend twice as much time stretching your tight muscles as your limber muscles. “Focus on problem areas instead of muscles that are already flexible,” says Bill Bandy, PhD, a professor of physical therapy at the University of Central Arkansas. Typical problem areas for women: hamstrings, shoulders, and lower back.

Pilates X

A

• Lie on your stomach with your arms and legs extended, forming an X.

B

• Brace your abs and relax your shoulders. Inhale and lift your arms and legs off the floor, making sure your legs go no higher than your arms. Exhale, bending your elbows toward your waist and pulling your legs together.

REPS:
Do 6 to 8.

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