The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (17 page)
Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
Fit-Into-Your-Skinny-Jeans Workout
MUSCLE MAGIC
Your legs do more than help you climb stairs and get out of a chair. Strengthening the muscles of the front of the thigh (quadriceps), inner thigh (hip adductors), the butt (the gluteus maximus, medius, and minimus), hamstrings, and calves can also help you lose weight and even girdle your tummy. For one, this is the largest muscle group of your body, and as such it burns a ton of calories. Squats and lunges are among the most efficient exercises for negating calories because they engage such a large area of tissue, including core muscles. And when you strengthen your glutes and lower back muscles you naturally pull your lower abdomen in, de-emphasizing that problematic pooch.
TIGHTER TUSH WORKOUT
If you’re carrying a bit more junk in your trunk than you’d like, chances are good that you’ve got a few pounds to lose. There’s no getting around eating right and scorching calories, and this workout will help. It puts your whole body in motion to crank your metabolism and hits those glutes from every angle to firm and shrink your bottom line.
START HERE:
Do these moves one after another with no rest in between. Then repeat the circuit for a total of two rounds.
Grand Plié Squat
A
• Grab a 15- to 20-pound fitness bar with an overhand grip, your hands wider than shoulder-width apart.
• Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out.
• Squat until your thighs are parallel to the floor.
B
• From the squatting position rotate your entire body 90 degrees to the left by pivoting on the balls of both feet.
• Return to the center, stand, and squat again, this time rotating to the right. That’s 1 rep.
REPS:
Do 12 to 15.
Curtsy Squat Rear Leg Lift
A
• Grab a pair of dumbbells and stand with your feet hip-width apart, arms at your sides.
• Cross your right leg behind your left, slightly to the left of your left heel, and rest your toe on the floor about 2 feet behind you.
B
• Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes.
C
• Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor. Return to the starting position.
REPS:
Do 12 to 15 and then repeat on the other side.
TIP:
Maintain proper alignment by keeping your neck in line with your spine at all times.
Prone Hip Extension
A
• Lie facedown lengthwise over a bench or padded stool with your legs hanging off the edge. Your hips should rest on the bench, your upper thighs hanging off.
B
• Engage your abs, squeeze your glutes, and lift both legs until your body forms a straight line. Then slowly raise your legs higher, as comfort allows.
• Hold for 5 seconds, and then lower slowly. That’s 1 rep.
REPS:
Do 10 to 12.
Skater’s Stepup
A
• Hold a pair of 5- to 15-pound dumbbells at hip level and stand facing a step with your right foot planted on the step.
• Leaning your chest forward slightly, lunge backward with your left leg, bending your right knee to 90 degrees.
B
• Drive your heel into the box to push your body up and forward. Bring your left foot up to meet the right on the step; squat and hold for 2 seconds. Keep your back naturally arched.
• Stand and return to the starting position. That’s 1 rep. Repeat with the other leg.
REPS:
Do 10 to 12 on each leg.
Facedown Hip External Rotation
A
• Lie facedown on the floor with your arms folded under your head, legs extended straight behind you.
• Bend your right leg, knee pointed out and resting on the floor, and place your foot on the back of your left knee, keeping both hips on the floor.
B
• Contract your right butt cheek and lift your right knee a few inches off the floor while trying to keep your hip down.
• Pause, then return to the starting position.
REPS:
Complete 12 to 15 with each leg.
TIP:
Don’t let the look of this one fool you: It is one of the most challenging and effective moves for targeting your external hip muscles, which have a major impact on your glutes.
Squat Thrust
A
• Stand with your feet together, arms at your sides.
B
• Bend your knees and place your palms on the floor in front of your feet with your arms along the outsides of your knees and shift your weight onto your palms.
C
• Using your arms for support, jump both feet back and land in a plank position. For more challenge, do a pushup here.
• Jump both feet forward, returning to the B position. Return to standing. That’s 1 rep.
REPS:
Do 12 to 15.
Dumbbell Straight-Leg Deadlift
