The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (41 page)

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

Walking Lunge

A

• Grab a medium-weight medicine ball and stand with your feet shoulder-width apart.

B

• Step forward with your left leg and lower into a lunge, so your left thigh is parallel to the ground.

• Twist from your waist as far as you can to the right.

• Step forward and up, bringing the ball back to center. Repeat with your right leg and twist left to complete 1 rep.

REPS:
Do 10 to 12.

Toe Touch

A

• Grab the ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight.

B

• Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes.

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

REPS:
Do 15 to 20.

Rising and Setting Sun

A

• Stand with feet in a wide straddle stance, toes pointed out about 45 degrees. Hold a medicine ball above your head.

B

• In one move, bend your right knee and your elbows, bringing the ball down over your right thigh as you squat back in that direction. Your left leg should stay extended throughout the move.

• Push off your right leg and extend the ball back overhead, returning to the starting position.

• Immediately repeat the motion in the opposite direction without resting. That’s 1 rep.

REPS:
Do 15 to 20.

Decline Toss

A

• Set an adjustable ab bench at a 45-degree angle. Lie down on it with your head toward the floor and hook your feet under the padded support bar. Hold a medicine ball at your chest as you lower yourself.

B

• As you curl up, chest-pass the ball straight up.

• Catch it at the top of the movement, then lower yourself and repeat.

REPS:
Do 15 to 20.

Suitcase Crunch

A

• Lie on your back with your legs straight. Use both hands to hold the ball behind your head, arms straight back and barely off the floor.

B

• Simultaneously raise your torso and bend your right knee toward your chest, as you bring the ball over your knee and toward your foot.

• Repeat but reverse the movement, this time bending your left knee. That’s 1 rep.

REPS:
Do 15 to 20.

Ditch Digger

A

• Stand with legs wide apart in a straddle stance, toes pointing out about 45 degrees. Hold a medicine ball down in front of you, arms extended.

B

• Bend your knees about 45 degrees into a half squat.

C

• Then, without hesitating, stand back up and swing the ball up and to the right to just above shoulder height.

• Immediately squat again, bringing the ball back down in front of you and swinging it to the opposite side. That’s 1 rep.

REPS:
Do 15 to 20.

Medicine Ball Inchworm

A

• Stand with your feet shoulder-width apart and lean forward, knees slightly bent, to place both hands on a medicine ball on the floor.

B

• Slowly walk your feet away from your hands until your body is in a straight line from head to heels.

• You should move about an inch or two with each step.

• Hold for 1 second, then walk your feet back to the starting position. That’s 1 rep.

REPS:
Do 10.

STABILITY BALL WORKOUT 1

These versatile, large inflated balls (also known as Swiss balls) make flattening your belly a breeze, as they crank up the effectiveness of crunches and other core moves. In fact, stability ball moves work better than any crunch. In a California State University study of 18 men and women, researchers found that just doing pushups on a ball worked the abs and obliques as well as situps and crunches, while also toning the chest, shoulders, and arms as well.

For these routines, be sure to use a ball that “fits” you properly and isn’t too small or too large. As a rule of thumb, when you sit on top of the ball, your hips and legs should be bent 90 degrees. You’ll find two stability ball workouts in this chapter, both designed with the help of Ashley Ntansah, personal-training manager at Club H Fitness in New York City, and Micheal A. Clark, DPT, president of the National Academy of Sports Medicine.

START HERE:

Go from one exercise to the next without resting. When you’ve finished the last move, take a 60-second break, then do the circuit again.

Rollout

A

• Kneel in front of a stability ball. Place your hands on top of ball, clenched in loose fists, palms facing each other. Your elbows should be bent to 90 degrees. Keep your feet together. Lean forward slightly.

B