Bored with your old workout routine? Not seeing results? Give these challenging moves a try!
When you choose your exercises wisely, a handful of moves is all you need to change your body composition. Start with these!
Premiere strength-training researcher Wayne
Westcott, PhD, CSCS, instructor in the exercise science department at
Quincy College in Massachusetts, says that when you choose your
exercises wisely, a handful of moves—just five in some cases—is all you
need to change your body composition. Rev up your fat loss and build
lean, solid muscle by sneaking these new challenges into your workout
routine!
Even otherwise slender, fit women can end up with
a sway belly die to underworked lower-abdominal muscles. Runners and
other cardio junkies are notorious for letting their middle go soft
while they spend hours on their legs. This move is designed to tap into
the deep abdominal muscles—the transverse abdominis—that pull in your
waistline like a natural corset.
To Do It:
A. Lie on your back with your arms at your sides, your legs straight, and your heels hovering 6 to 12 inches off the floor.
B. Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the situp, bring your right knee to your chest. Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That's 1 rep.
This move works its magic by challenging multiple
body parts as well as balance and core stability with each rep, so
every major and minor muscle has to fire up to keep you moving with good
form. This challenging multimuscle move also raises your heart rate so
you burn more calories, and hone your balance to prevent injury.
To Do It:
A. Standing with your legs wider than shoulder width apart, hold a medicine ball in front of your body. Squat until your thighs are almost parallel to the floor.
B. Press back up, keeping your right knee bent. Lift the leg while rotating your hip so your inner thigh faces forward. Balance on your left leg as you lift your right leg out and up until your knee is past your hip. At the same time, circle the ball counterclockwise until it's above your right shoulder and crunch your upper body to the right.
Laid up in a hotel without a gym? (Or worse, one
that charges you 30 bucks to use dusty dumbbells and old LifeCycles?)
Here's an effective exercise move that uses only your bodyweight, so you
can do it just about anywhere. It's designed to load up every muscle
system.
To Do It:
A. Stand with your legs together and bend your left knee 90 degrees so you're balancing on your right leg.
B. As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips. Press back up to the starting position and repeat.
Half stability ball, half wobble board, the Bosu
trainer, which looks like a half of a stability ball on a platform,
helps build strength and coordination. If you're a runner, this move's
hopping and holding position will help train your legs to stay steady
and strong throughout your run.
To Do it:
A. Warm up with some small two-footed bounces on a Bosu for a minute, making sure you keep your hips and knees aligned and using your core to maintain control.
B. Then jump high and turn 180 degrees.
Do 10 180s, then repeat in the opposite direction.
It's the region most of us love to hate—our hips,
thighs, backside, even our calves. Not surprising, really, when you
consider that as women we're predisposed to deposit fat below the belt.
For a lower body you'll love in your skinny jeans, you need to do two
things: burn fat, and target your tush with toning exercises to lift and
firm it from every angle. This move does both those things!
To Do It:
A. Start at the top of a pushup position.
B. With your legs together, brace your abs and kick your legs up and to the left bending your knees toward your butt. Your feet should land just outside of your left shoulder.
C. Hop back to the starting position and immediately repeat to the right.
When you choose your exercises wisely, a handful of moves is all you need to change your body composition. Start with these!
Trade Fat for Muscle
The Sprinter
To Do It:
A. Lie on your back with your arms at your sides, your legs straight, and your heels hovering 6 to 12 inches off the floor.
B. Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the situp, bring your right knee to your chest. Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That's 1 rep.
Sumo Squat Side Knee Raise and Side Crunch
To Do It:
A. Standing with your legs wider than shoulder width apart, hold a medicine ball in front of your body. Squat until your thighs are almost parallel to the floor.
B. Press back up, keeping your right knee bent. Lift the leg while rotating your hip so your inner thigh faces forward. Balance on your left leg as you lift your right leg out and up until your knee is past your hip. At the same time, circle the ball counterclockwise until it's above your right shoulder and crunch your upper body to the right.
Wraparound Ankle Touch
To Do It:
A. Stand with your legs together and bend your left knee 90 degrees so you're balancing on your right leg.
B. As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips. Press back up to the starting position and repeat.
Bosu Jumps
To Do it:
A. Warm up with some small two-footed bounces on a Bosu for a minute, making sure you keep your hips and knees aligned and using your core to maintain control.
B. Then jump high and turn 180 degrees.
Do 10 180s, then repeat in the opposite direction.
Ski Hop
To Do It:
A. Start at the top of a pushup position.
B. With your legs together, brace your abs and kick your legs up and to the left bending your knees toward your butt. Your feet should land just outside of your left shoulder.
C. Hop back to the starting position and immediately repeat to the right.
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