The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (29 page)

Side-Lying Double-Leg Lift

A

• Lie on your left side with your legs stacked, your head resting on the bottom arm, your right hand on the floor.

• Lift your right leg to 45 degrees, hold for a breath and return.

B

• Next, squeeze your legs together and lift both off the floor. Hold for a breath, then lower them.

REPS:
Do 8 to 10, then repeat the moves while lying on your right side.

Side Imprint

A

• Stand with your shoulders in line with your hips and raise your right arm. Shift onto your left leg and lift and rotate your right leg at the hip, turning your toes out.

B

• Crunch your right elbow and right knee together, pinching your waist. Return to the starting position.

REPS:
Do 10 to each side.

Canoe

A

• Stand with your feet about 3 feet apart, knees slightly bent and hands clasped around a 2- to 5-pound dumbbell held in front of your chest. Point your toes outward slightly.

B

• Keeping your hips still, bring your hands down to your right hip, “paddling” backward. Next, raise your hands up to chest level and then paddle them to the left hip. The paddling-a-canoe motion engages your back and oblique muscles.

REPS:
Do 20 alternating from side to side.

Side Plank with Rotation

A

• Assume a left-side plank position, your left elbow directly under your shoulder.

• Brace your abs and reach your right hand toward the ceiling. Before attempting the next part of this exercise, you should be able to hold the side plank for 60 seconds.

B

• Slowly tuck your right arm under your body and twist forward until your torso is almost parallel to the floor. Return to the side plank. That’s 1 rep.

REPS:
Do 5 to 10 on each side.

Ab Chopper

A

• Lie on your back with your hands together straight overhead.

B

• Contract your abs and crunch up, bringing your hands over to the outside of your left thigh. Return to the starting position and repeat to the right. That’s 1 rep.

REPS:
Do 15. As you get stronger, grab a 3- to 5-pound dumbbell with both hands and do 10.

TIP:
This rotational exercise helps your abs work with your lower back and hip muscles to rotate your body with more power for explosive sports moves.

BANISH BRA BULGE WORKOUT

Nothing wrecks a good look in a tight-fitting top faster than two flabby rolls spilling out over your bra straps. Working the back and sides of your core as well as the abdominal muscles in the front will give you smooth, sleek lines even in your clingiest clothes.

START HERE:

Do these moves one after another with no rest between them. Then repeat the circuit for a total of three times.

Back Extension Leg Raise

A

• Rest your hips and belly on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders.

B

• Lift your right leg off the floor while reaching your arms as far out as possible. That’s 1 rep. Repeat with the left leg.

REPS:
Do 12 to 16, alternating sides.

Double-Leg Stretch

A

• Lie on your back on the floor, bend and hold onto your shins, and curl your shoulders up off the floor.

B

• Keeping your hips down and your lower back pressed into the floor, extend your legs up and out at a 45-degree angle to the floor as you reach your arms straight up (biceps near ears), forming a wide U shape with your body.

• Hold this position, pressing your ribs down toward the floor.

• Use your abs to bring your legs and arms back to the starting position, with your knees bent.

REPS:
Do 5 to 10.

TRAIN YOUR ABS FAST

Do your core exercises explosively. Spanish scientists found that performing ab exercise at a fast tempo activates more muscle than doing them slowly. The reason: To speed your movement, your muscles have to generate greater amounts of force.

T-Stabilizer

A

• Assume a pushup position with your hands on the floor directly under your shoulders. Brace your core.

B

• Shift your weight to your left hand and rotate your body, raising your right arm into the air so that your arms and torso form a T.

• Hold for 1 or 2 seconds, then return to the starting position. Next, repeat the exercise by raising your left arm. That’s 1 rep. Keep your core stiff as you rotate from side to side.

REPS:
Do 8 to 10.

Alternating Dumbbell Row