The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (61 page)

Parallel Extension

• Stand next to your support, and extend your right leg in front of you, keeping your left knee slightly bent.

• Slowly lift and lower your raised leg by an inch for 30 seconds.

• Repeat, using a smaller, faster motion, for 30 seconds.

• Next, make small circles with your leg (as if your toe were tracing a quarter) for 30 seconds, then reverse the circles for 30 seconds. Switch legs and repeat the entire sequence.

Semi Foldover

• Place your forearms on your support and rest your head on your arms.

• Lift your right leg, foot flexed, and bring your heel toward your butt. Press your heel up and down by an inch for 30 seconds.

• Continue, only smaller and faster, for 30 seconds. Extend your leg and slowly lift up and down by an inch for 30 seconds.

• Continue, smaller and faster, for 30 seconds. Repeat the sequence on the other leg.

Curl

• Sit with your knees bent, holding the backs of your thighs.

• Round your back and lower it toward the floor, contracting your core.

• Slowly curl down and up inch by inch for 30 seconds. Then bend one arm to bring it up so you can lightly touch your ear with your fingertips. Continue curling for 30 seconds.

• Switch arms and repeat. Finally, bend both arms and lightly touch your ear with your fingertips as you curl up and down for 30 seconds.

High V

• Stand next to your support, feet in a narrow V.

• Rise onto the balls of your feet. Bend your knees, bringing your butt down.

• Slowly move down and up by an inch for 30 seconds. Repeat, using smaller, faster up-down movements, for another 30 seconds.

Wide Second

• Stand next to the support, feet more than shoulder-width apart, toes turned out.

• Lower your body about 6 inches.

• Slowly move down and up by an inch for 30 seconds. Continue, smaller and faster, for 30 seconds.

• With knees bent, rise onto the balls of your feet, then lower your feet; continue for 30 seconds. Repeat, faster, for 30 seconds.

PILATES WORKOUT

Pilates is fabulous exercise but classes can be expensive. This program will help you achieve a tight tush, abs, and lean legs for much less money. Created by Lauren Piskin, owner of Physicalmind Studio in New York City, it is to be done with a Pilates ball, which mimics the resistance of the reformer machine used in studios.

START HERE:

Starting with the first move, do eight to 10 reps of each exercise with little to no rest between exercises.

Mermaid with Ball

A

• Sit with the Pilates or medicine ball at your left side, and bend your left leg in front of you, your right leg behind you. Place your left hand on the ball, elbow slightly bent, and extend your right arm out to your side at shoulder level.

B

• Brace your core and roll the ball out to the left as far as you can while reaching your right arm over your head.

• Hold for 2 or 3 seconds, then roll the ball back toward your body and return to the starting position. That’s 1 rep. Finish all reps, then switch sides and repeat.

REPS:
Do 8 to 10 on each side.

Rollover

A

• Lie faceup on the floor or an exercise mat with your arms at your sides, palms down, legs straight.

• Lift your legs until they’re perpendicular to the floor, feet flexed.

B

• Keeping your shoulders relaxed and legs straight, brace your core and raise your hips, slowly reaching your legs behind your head as far as you possibly can and pointing your toes behind you.

• Slowly reverse the movement to return to the starting position. That’s 1 rep.

REPS:
Do 8 to 10.

Footwork on Ball

A

• Lie faceup, arms by your sides, palms facing down. Bend your knees and place the balls of your feet on top of the ball, heels together and toes pointing slightly outward in a small V shape.

B

• Engage your core and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball.

• Pause, then bend your knees to roll the ball back to the starting position. That’s 1 rep.

REPS:
Do 8 to 10.

Swan on Ball

A