The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (40 page)

A

• Stand with your legs about hip-width apart. Tie the exercise band into a bow around both legs positioning it just above the ankles. It should be tight enough so it stays in place.

B

• Keeping your knees slightly bent and your back straight, take a giant step with your right foot to the right side.

• Then take a small step to the right with your left foot, returning your feet to about hip-width apart, keeping tension on the band.

• Then take a giant step with your left foot to the left, and a small step to the left with your right. That’s 1 rep.

REPS:
Do 10 to 12.

MEDICINE BALL WORKOUT 1

Medicine balls may be the most functional workout gear going. These classic weighted balls (which now come in all shapes, sizes, and materials) allow for a wide range of motion and let you move your arms and legs and core fluidly, as if you were swimming or playing tennis. Medicine ball workouts really stimulate your central nervous system, especially if you’re tossing and catching the ball, so you’ll actually feel a good buzz when you’re done. You’ll find two medicine ball workouts below, designed with the help of strength and conditioning coach Jonas Sahratian, who trains the University of North Carolina Tar Heels.

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Complete each exercise back-to-back without resting. After the first circuit, rest for 1 minute, then repeat for a total of three circuits.

ANATOMY OF A MEDICINE BALL

Ancient texts and artwork prove that the medicine ball is one of the oldest pieces of exercise equipment. Three thousand years ago, they were made of sewn animal bladders or skins filled with sand. Your grandfather probably worked out with the hand-stitched leather balls, but today they are usually made of polyeurethane or rubber and are filled with silicone or rubber chips. Today’s models come in all sorts of colors, sizes, and weights, typically from 2 to 25 pounds. Med balls are often used for rehabilitation exercise, but they are increasingly employed in core stability and balance training.

Big Circles

A

• Stand with your feet shoulder-width apart and knees slightly bent, hold the ball with your arms extended above your head.

B

• Without bending your elbows, rotate your arms counterclockwise, using the ball to draw large imaginary circles in front of your body. After completing all reps, repeat circles in a clockwise direction.

REPS:
Do 10 in each direction.

Step and Extend

A

• Stand about a foot away from a sturdy box or step, feet hip-width apart, holding a medicine ball at chest height in front of you.

B

• Keeping your upper body straight, step up onto the box with your right foot, straightening your right leg and extending the left leg out and back.

• Pause, and reverse motion, stepping back down to the floor.

REPS:
Do 10 to 12, then repeat with the left leg.

Wood Chopper

A

• Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold the ball above your head.

B

• Now, bend forward at your waist and mimic throwing the ball backward between your legs while holding the ball the entire time.

• Quickly reverse the movement with the same intensity and return to the starting position. That’s 1 rep.

REPS:
Do 15 to 20.

TIP:
The Wood Chopper is an excellent total-body warmup exercise to do before a weight workout.

Squat To Press

A

• Stand holding the ball close to your chest with both hands, your feet just beyond shoulder-width apart.

B

• Push your hips back, bend your knees and lower your body until the tops of your thighs are parallel to the floor.

C

• Then, drive your heels into the floor to stand as you press the ball over your head.

• Lower the ball back to the starting position. That’s 1 rep.

REPS:
Do 15 to 20.

Standing Russian Twist

A

• Hold the ball with both hands in front of your chest, with your arms straight.

• Spread your feet greater than shoulder-width apart.

B

• Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left.

• Then do the same to the right. That’s 1 rep.

REPS:
Do 15 to 20.

Circle Crunches

A

• Squeeze a ball between your knees and lie on your back with your legs bent so your thighs are perpendicular and your calves are parallel to the floor. Hold your hands behind your head with your elbows out to the sides.

• Contract your abs and raise your upper back, shoulders, and head off the floor about 30 degrees.

B

• Slowly move your knees in a circular motion counterclockwise 5 times.

• Pause. Then slowly move your knees 5 times in a clockwise motion.

REPS:
Do 5 in each direction.

Medicine Ball Situp

A

• Grab a medicine ball with both hands and lie on your back. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest.

B

• Now, perform a classic situp by raising your torso into a sitting position.

• Lower back to the starting position. That’s 1 rep.

REPS:
Do 15 to 20.

MEDICINE BALL WORKOUT 2

Here’s another “med ball” workout for variety. If you like the range of motion benefits of this piece of gear, supplement your ball with lighter and heavier models.

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