The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (68 page)

nose to knee,
161

sprinter,
163

stability ball pelvic tilt crunch,
160

wall crunch and twist,
163

benefits of,
146

Flat Belly Without a Single Crunch Workout,
148
–
51

half-seated leg circle,
150

hammer toss,
151

reverse plank with leg raise,
149

reverse wood chop,
148

rock ‘n’ roll core,
151

single-arm bent-over row,
150

single-arm lunge,
149

plank walkout,
167

quick plan,
147

Sidewinder Workout,
152
–
55

ab chopper,
155

canoe,
154

prone oblique roll,
152

side imprint,
154

side-lying double-leg lift,
153

side plank with rotation,
155

walk-the-plank and rotate,
153

speed of exercises,
157

stability ball exercises,
161

Corned beef

Corned Beef and Cabbage,
382

Cortisol,
6
,
73
,
80

Cowgirl Workout,
298
–
301

bear,
301

bridge pose,
299

frog,
299

reverse chaturanga,
301

stability ball hip raise and leg curl,
300

stability ball squeeze and curl,
300

stability thigh and fly,
298

C-reactive protein,
24

Crescent lunge and row,
123

Crossover crunch,
202

Crunch

arm pullover straight-leg,
162
,
295

circle,
235

crossover,
202

dynamic V,
167

hanging side,
294

knee cross,
162

long-arm,
317

neck strain, preventing,
165

pedal,
47
,
252

perfect crunch circle,
169

raised hips,
168

resisted supine lying,
228

side double,
168

stability exercises instead of,
149

suitcase,
238

sumo squat side knee raise and side,
43

upright reverse,
287

walk-up,
246

wall crunch and twist,
163

weighted bicycle,
64

Curl,
360

Curtsy,
251

Curtsy hammer raise,
206

Curtsy salute,
48

Curtsy squat rear leg lift,
89

Cutting boards,
377

Cycling workouts

high-intensity interval training (HIIT),
178
–
79

The Lance Armstrong,
178

Rolling Hills,
179

sport-training,
344
–
47

balance dip extend,
346

scoop squat,
345

single-leg step down,
347

spider,
344

D

Dairy products,
27

Dance.
See
Ballet Workout

Deadlift to high pull,
51

Decisiveness,
xi

Decline toss,
238

Deep chop,
342

Deep toe bend,
310

Dehydration, cramps from,
327

Deltoids,
117

Depression, decrease with resistance training,
8

Desk mountain climber,
268

Desk pushup,
263

Diabetes

decrease risk with strength training,
7

prevention with high-intensity interval training (HIIT),
173

risk increase with sugary drinks,
132

Diet

fiber,
27
,
29
,
379

high-protein,
24
,
25

meal-by-meal guidelines,
28

mood swings with changes,
29

recipes,
378
–
83

recommended foods,
27
,
29
,
377
,
379

Superfast Weight-Loss System,
24
–
29

Dieting as a couple,
119

Diet soda,
28
,
377

Dinner

guidelines,
28

recipes

Corned Beef and Cabbage,
382

Grilled Tuna Kebabs with Asian Sauce,
382

Roast Ratatouille,
383

Salad for Dinner,
383

Side of Lemony Sprouts,
383

Stuffed Cheese Lamb Burger,
382

Dip and knee raise,
197

Ditch digger,
239

Doing what you love,
215

Donkey kick,
73

Dopamine,
292

Do-Them-Anywhere workouts,
256
–
87

basics,
256
–
57

Hotel Room Workout 1,
272
–
75

double-stop pushup,
274

plank bird dog,
274

side bridge abduction,
272

supine row,
275

windshield wiper,
275

wraparound ankle touch,
273

Hotel Room workout 2,
276
–
79

front lunge floor reach and reverse twist,
278

grand plié squat reach and jump,
279

one-leg squat floor reach and press,
276

pushup crawl,
277

Office Warrior workouts,
258
–
71

ab twist,
267

arm pumps and punches,
269

chair dip,
262

chair hover and squat,
263

chair lift,
271

desk mountain climber,
268

desk pushup,
263

5-Minute P.M. Slump Workout,
268
–
71

5-Minute Water Bottle Workout,
264
–
67

4-Minute Total-Body Tune-Up,
262
–
63

hunch buster,
259

inner-thigh squeeze,
265

leg curl,
267

leg extensions,
263

oblique bend,
264

1-Minute No-One-Will-Ever-Guess Workout,
260
–
61

overhead raise, triceps press,
266

palm press,
260

pendulum lunges,
271

rag doll,
258

seated twisted,
259

seat press,
261

table press,
261

3-Minute Super Stretch,
258
–
59

T tip,
270

Playground Workout,
280
–
83

bench jump,
282

monkey up,
281

swing lunge,
280

swing pike pushup,
283

quick plan,
257

35,000-Feet-in-the-Air Workout,
284
–
87

armrest arm boosters,
285

bun squeeze,
287

core lifts,
284

heel raises,
286

seated eagle spine stretch,
286

toe raises,
287

upright reverse crunches,
287

wrist and ankle circles,
285

Double-arm reach,
159

Double-leg stretch,
157

Double side jackknife,
166

Double-stop pushup,
274

Down dog,
355

Down dog split,
352

Dumbbell bent-knee deadlift,
112

Dumbbell pushup and row,
57