The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (51 page)

REPS:
Do 5, holding each pose for 5 to 10 breaths. Relax a few seconds between poses.

Isometric Wall Squat

• Stand and squeeze a stability ball between your lower back and a wall. Lower into a squat (as if you’re sitting into a chair), letting the ball roll up your back until your knees are bent 90 degrees.

• Push down into your heels and hold for 60 seconds. Rest for 30 seconds.

REPS:
Do 2.

Half Lord of the Fishes

• Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling). Place your right hand on the floor just behind your right hip. Lift your left arm to the ceiling.

• As you exhale, bend the left arm and place the left elbow to the outside of your right knee. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more. Look to the wall behind you.

REPS:
Do once on each side, holding the pose for 5 to 10 deep breaths.

Fierce Pose

• Stand with your feet hip-width apart. As you raise your arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair. Lift your toes slightly to force yourself to put all weight on your heels.

• Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes.

REPS:
Do 2, holding the pose for 5 deep breaths in and out through the nose.

COWGIRL WORKOUT

It’s nice to take the reins and go for a ride. But because our inner thigh muscles can be relatively weak, that giddy-up on top can be woefully short-lived. The following workout targets muscles throughout your groin, inner thigh, hamstrings, and quads, as well as your chest and arms (gotta hold yourself up when you lean in close), so you can saddle up for the long haul.

START HERE:

Perform one exercise after the other without rest for the recommended number of reps. When you’ve finished the final move, take a 30-second break, then repeat the circuit.

Stability Thigh and Fly

A

• Grab a pair of 8- to 10-pound dumbbells and lie on your back with your arms extended directly above your shoulders, palms facing in, and a stability ball between your legs. Keeping your legs straight, raise them so the bottoms of your feet face the ceiling.

B

• Keeping your elbows slightly bent, slowly lower the dumbbells out to the sides so they’re in line with your shoulders. At the same time, slowly lower the ball to within a few inches of the floor.

• Slowly raise the dumbbells and the stability ball back to the starting position. That’s 1 rep.

REPS:
Do 12 to 15.

Bridge Pose

A

• Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Your toes should point straight in front of you. Place your arms straight along your sides.

B

• Gently press into your feet as you raise your hips to the sky. Allow the front of your body to slowly expand with each breath. Hold for 5 to 10 breaths. Rest a few seconds.

REPS:
Do 3.

Frog

A

• Stand with your feet wider than shoulder-width apart, arms extended at shoulder height. Turn your toes out slightly. Squat into a plié. Inhale and rise up onto the balls of your feet while keeping your knees bent in the squat.

B

• Without dropping your heels, exhale and straighten your legs.

• Once your legs are completely straight, drop your heels down so your feet are flat.

REPS:
Do 8.

Stability Ball Squeeze and Curl

A

• Lie facedown on the floor with your arms crossed in front of you, propping up your upper body. Squeeze a stability ball between your lower legs.

B

• Bend your knees 90 degrees and contract glutes to lift your thighs off the floor.

• Hold for a second. Then return to the starting position.

REPS:
Do 12 to 15.

Stability Ball Hip Raise and Leg Curl

A

• Lie faceup on the floor and place your lower legs and calves on a stability ball.

B

• Push your hips up so that your body forms a straight line from your shoulders to your knees.

C

• Without pausing, pull your heels toward you and roll the ball toward your butt.

• Pause for 2 seconds, then reverse the motion by rolling the ball back until your body is in a straight line. Lower your hips to the floor.

REPS:
Do 12 to 15.

Bear