The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (63 page)

A

• Grab a 5- to 15-pound dumbbell in each hand and stand with your feet about hip-width apart.

B

• With your arms at your sides, lift your shoulders toward your ears. Hold for 5 seconds, then lower.

REPS:
Repeat for 1 minute.

Side Angle Pose

A

• Stand with your feet about 4 feet apart and turn your left foot out about 90 degrees.

• Keeping your back throughout, extend your arms, palms down, at shoulder height.

B

• Bend your left knee until it’s over your ankle. Flex from the waist to the left and place your left hand outside your left foot (or your hand on the inside of your foot or ankle if you can’t reach the floor).

• Reach your right arm over your ear and turn your chin toward your right armpit.

• Look up and take five slow breaths. Return to standing and switch sides. That’s 1 rep.

REPS:
Do 5.

TIP:
Do this move with your back against a wall to make it even more effective.

FOAM ROLLER WORKOUT

If you work out long enough, eventually you’re going to get stuck, literally. Your muscles will develop adhesions—knots that make you stiff and sore. Foam rollers can untie those knots; they’re like a massage you give to yourself. They break the adhesions and stretch muscles for instant relief (and they’re a lot cheaper than a masseuse).

START HERE:

Follow these directions, rolling each body part over the foam roller five to 10 times. If a spot feels extra tender, try this: Start below the area, work up to it and hold for a few seconds, then roll through it.

Calves

A

• Sit on the floor with your legs straight out, hands on the floor behind you supporting your weight. Place the roller between your knees and upper calves.

B

• Slowly roll along the back of your legs up and down from the backs of your knees to your ankles.

REPS:
Do 5 to 10.

Hamstrings

A

• Sit with your right leg on the roller; bend your left knee and put your hands on the floor behind you.

B

• Roll up and down from your knee to just under your left butt cheek.

REPS:
Do 5 to 10 on each leg.

Quads

A

• Lie facedown on the floor and place the roller under your hips.

B

• Lean on your left leg.

C

• Roll up and down from your hip to your knee.

REPS:
Do 5 to 10 on each leg.

Upper Back

A

• Sit on the floor with the foam roller behind you. Lace your fingers behind your head and lean your upper back onto the roller.

B

• Tighten your abs and glutes and slowly move up and down the roller from shoulders to midback.

REPS:
Do 5 to 10.

Outer Hip and Thigh

A

• Lie on your side with the roller under your left hip.

B

• Bracing your abs and glutes for balance, slowly roll down from your hip to your knee. Switch to the other leg and repeat.

REPS:
Do 5 to 10 on each leg.

Shoulder and Side

A

• Lie on your left side with the roller under your armpit.

B

• Brace your abs and glutes for stability, and slowly roll down from your underarm to the bottom of your rib cage. Switch sides and repeat.

REPS:
Do 5 to 10 on each leg.

Butt (Piriformis)

A

• Sitting on the foam roller, cross your left leg over your right knee and lean toward the left hip, putting your weight on your hands for support.

B

• Slowly roll one butt cheek over the roller. Switch sides and repeat.

REPS:
Do 5 to 10 on each leg.

TIP:
The piriformis muscle lies deep behind the gluteals and is responsible for the external rotation of the hip joint. When muscle becomes too tight, it can impinge the sciatic nerve, causing pain and numbness in the low back or legs. This stretch can help.

Chapter 16:

Your 15-Minute Plan to Fight Fat with Food

EATING HEALTHY STARTS WITH BEING PREPARED WITH THE RIGHT INGREDIENTS, THE BEST TOOLS, AND DELICIOUS RECIPES. YOU’LL FIND IT ALL IN THIS CHAPTER.

Generally speaking, when it comes to nutrition, speed compromises health. But there are ways to feed yourself fast other than by heading for the nearest drive-thru. In
Chapter 3
, you learned the ins and outs of the Superfast Weight-Loss System. But knowing what to eat and applying it to the meals you actually put on your plate can be two different things. That’s why we’ve added this chapter on how to fight fat with food — the chapter will actually tell you how and what to eat. Having the right tools, counter layout, and, of course, meal plans in place will go a long way toward speeding up your success.