The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (34 page)
Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
Superfast Body-Type Workouts
Most workouts are like off-the-rack dresses, made to suit most female forms fairly well, but if you want a true fit, you need to have it tailored. These workouts were custom-designed to address problems common to a particular body type, such as broad shoulders or a bottom-heavy build that can make you look imbalanced. So whether you’re pear shaped, straight, curvy like an hourglass, or athletic, these superfast routines will help you look hot with what you’ve got.
Start with the basics...
You’ll notice that each circuit workout below begins with the same four exercises: Lift-Off Lunge; Pushup and Leg Raise; Hundred on the Ball; and Mermaid. That’s intentional because these moves are effective no matter what your particular body shape (find them
starting here
). Then we customize each program with four moves that are hand picked to show off your best attributes and tackle your problem spots. Now find your body type (don’t worry, we have hints to help you) and get ready to get in shape. Do the workouts three times a week or mix in other 15-minute workouts.
FIND IT QUICK:
YOUR 15-MINUTE CIRCUITS FOR SPECIFIC BODY TYPES
Glute Bridge with Triceps Extension
WATCH YOUR FORM
Do your workout in front of a mirror. “This provides instant feedback; you’ll know if your form is off, which is what a trainer would tell you,” says Carla Sottovia, PhD, a senior personal trainer at the Cooper Fitness Center in Dallas. Look for these common mistakes: not keeping your neck in line with your spine and letting knees jut out past your toes when doing squats. Another mirror plus: A study at the University of Illinois at Urbana-Champaign found that seeing yourself sweat can give you the motivation you need to eke out more reps when you feel like giving up and going home.
MAIN MOVES
This chapter kicks off with four terrific exercises that we want everyone to do. Why? Because they’ll ensure that you hit all the major muscle groups and put extra emphasis on your core region in every workout. Plus, these exercises are excellent for revving your metabolism.
START HERE:
The following four exercises are designed to complement every body type, so they are included in each of the four workouts.
Lift-Off Lunge
WORKS:
the butt, thighs, shoulders, triceps, and core.
A
• Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward.
• Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.
B
• Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.
• Return to the starting position. Repeat with your left leg.
REPS:
Do 10 to 12 per leg.
TIP:
To make the move more challenging, place your front foot on a step.
Pushup and Leg Raise
WORKS:
the shoulders, triceps, chest, and core.
A
• Lie facedown on a stability ball, with both hands on the floor.
• Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup.
• Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor.
• Stop when your upper arms are parallel to the floor.
B
• Return to start, and immediately contract your glutes as you lift your left leg off the ball.
• Lower your left leg to the ball, then lift the right leg. That’s 1 rep.
REPS:
Do 8 to 12.
TIP:
Make the move harder by shifting the ball under the tops of your feet or easier by moving the ball under your knees.
Hundred on the Ball
WORKS:
your core.
A
• Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a stability ball.
B
• Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)
• Lift your arms off the mat and, with your palms facing down, pulse your arms in unison with your breath: Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. That’s 1 rep.
REPS:
Do 10 (200 short inhales and exhales).
Mermaid
WORKS:
your core (especially obliques) and shoulders.
A
• Assume a side plank position, with your left elbow on the floor directly beneath your shoulder.
• Stagger your feet so your right foot is in front of your left foot.
B
• Raise your right arm directly overhead—biceps next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body.
• Arch your left arm toward the floor as you raise your hips up.
• Return to the starting position and repeat.
REPS:
Do 8 to 10 on each side.
SICK? TAKE A DAY OFF
Don’t exercise when you’re sick—unless your symptoms are above the neck. And even then you might do better taking a day off. “Your body needs its resources to heal itself, not build muscle and endurance,” says Alwyn Cosgrove, CSCS, a trainer in Santa Clarita, California.
PEAR-BODY WORKOUT
Pears often bemoan their bottom-heavy shape, but they also populate a roster of bombshell beauties including J-Lo, Alicia Keys, and Jennifer Love Hewitt. As the name implies, pears are smaller on top and easily pack weight onto their lower bodies. For pears, the goal should be body balance. You need to pay attention to the muscles above your belt, especially your shoulders, for nice, even body lines.
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