The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (21 page)

• Straighten your right leg as you bring your left knee in front and up until your left thigh is parallel to the floor.

• Balance on your right leg for 1 second, then return to the starting position.

REPS:
Do 12 to 15, then repeat on the other side.

Single-Leg Plank

A

• Assume a plank position by propping yourself up on your forearms with your elbows directly below your shoulders and your toes flexed underneath you. Place your feet as wide as your shoulders.

B

• Your body should form a straight line. Brace your abs and lift your right leg up about 10 inches.

• Balance your bodyweight on your forearms and the stabilizing leg. Hold for 5 to 10 seconds. Switch legs and repeat on the other side.

• For a greater challenge, lift the arm opposite your raised leg straight out in front of you.

REPS:
Do
10 to 12 on each side.

Side-to-Side Leg Swing

A

• Stand and grab a sturdy object such as a chair in front of you with both hands.

• Swing your right leg out to the right as high as you can.

B

• Then swing it back down and across the front of your left leg. That’s 1 rep.

REPS:
Do 12 to 20, then switch legs and repeat.

Modified Glute-Ham Raise

A

• Wrap a towel around the middle of a loaded barbell and place a mat under it. (Make sure the barbell is heavy enough to hold your legs down.)

• Kneel with your back to the bar and your ankles anchored beneath it under the towel.

B

• Slowly lower your torso toward the floor.

• Engage your glutes and hamstrings and keep your back straight as you slowly fall forward.

C

• Use your arms to catch yourself when your legs give out.

• Return to the starting position by pushing up forcefully with your arms.

REPS:
Do 10 to 12.

FIT INTO YOUR SKINNY JEANS WORKOUT

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START HERE:

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

Squat-to-Lunge Leg Curl

A

• Stand with your feet shoulder-width apart, arms at your sides, and lower your butt until your thighs are parallel to the floor.

• Push back up to the starting position.

B

• Next, take a giant step forward with your left foot and lower your body until your left thigh is parallel to the floor.

C

• Push up with your left leg while curling your right heel toward your glutes.

• That’s 1 rep. Repeat, stepping forward with your right foot.

REPS:
Do 20.

TIP:
For a challenge, add 3- to 8-pound dumbbells.

Dumbbell Sumo Squat

A

• Grab a heavy dumbbell and hold an end with each hand at arm’s length in front of your waist.

• Set your feet about twice your shoulder-width apart, your toes turned out slightly.

B

• Lower your body as far as you can by pushing your hips back and bending your knees.

• Pause, then push yourself back to the starting position.

REPS:
Do 10 to 12.

Stability Lunge

A

• Stand with your feet shoulder-width apart and your arms at your sides.

• Lift your right knee until your thigh is parallel to the floor as you raise your arms overhead, palms touching.

B

• Hold for 5 seconds, then slowly drop your right foot into a front lunge.

• Bring your left leg forward and return to standing. That’s 1 rep.

REPS:
Do 10 to 12 on each leg, alternating sides.

Dumbbell Bent-Knee Deadlift

A

• Set a pair of 10-to 15-pound dumbbells on the floor in front of you.

• Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded.

B

• Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up.

• Slowly lower the dumbbells to the floor. That’s 1 rep.

REPS:
Do 10 to 12.

TIP:
As you raise and lower the weights, keep the dumbbells as close to your body as possible.

Single-Leg, Single-Arm Reach