better
HEALTH
Little time to exercise? Our
new Fitness Express series will
help you shape up with a
speedy 10-minute workout
from the experts at our sister
publication,
Fitness
magazine.
What You’ll Need:
a 4 - to 8 -p o u n d m e d icin e ball ($15 and up, p o w er-syste m s.co m )
Arms
1
Propped Push-Up
T a rg e ts s h o u ld e r s , b a c k , c h e s t, t r ic e p s , a b s
► S tart on all fo u rs (kn ees u n d e r hips, back flat), both p alm s pressing
into ball p o sitio n ed d ire ctly below ch est, fin g ers pointed tow ard floor.
Extend legs b eh ind yo u and b alance on toes so that y o u fo rm a
straig ht line fro m head to heels, w ith feet ab o u t 2 feet apart.
► Bend elbow s to low er chest tow ard ball, keeping arm s by sides, abs
engaged, and back flat. Exhale as yo u push back up, straightening arm s.
► D o 8 reps. Rest 6 0 se co n d s; repeat.
2
Smash-Down
T a rg e ts s h o u ld e r s ,
b a c k , t r ic e p s , a b s
► Stan d w ith feet sh o u ld e r-
w idth ap art, h o ld in g ball w ith
both h an d s in fro n t o f thighs,
ab s engaged.
► a. K eeping sh o u ld e rs dow n,
sw ing ball up and slightly
behind head, b en d in g elbow s,
as yo u lift heels o ff flo o r
and stand on tiptoes.
► b. F o rce fu lly sw ing ball
dow n, lo w erin g heels to flo o r
and b en d in g knees in a slight
squat. R eturn to stand.
► D o 15 reps. Rest fo r
3 0 se co n d s; repeat.
3
Star Pass
T a rg e ts s h o u ld e r s , b a c k ,
a b s , o b liq u e s , g lu te s
► W ith ball in left hand, extend a rm s o u t
to sid e s at sh o u ld e r level, p alm s up.
► Lift right leg straig ht o u t to sid e and
lean to left w hile m ain tain in g balance.
► Lift a rm s o verh ead as yo u lean back to
center, pass ball to right hand and sw itch
legs. Lo w er a rm s to sh o u ld e r level and
lean to righ t fo r 1 rep.
► D o io reps. Rest fo r 3 0 se co n d s; repeat.
4 Curl and Toss
T a rg e ts s h o u ld e r s , b a c k ,
b ic e p s , t r ic e p s , a b s
► Stan d w ith feet sh o u ld e r-
w idth ap art, h o ld in g ball in
right hand, a rm s by sides.
► a. C u rl ball up to right
should er, keeping elbow by side.
► b. B rin g left hand to right
sh o u ld e r and use both hands
to lightly to ss ball straig ht up.
► C a tch ball w ith both hands
and b rin g it to left shoulder.
H o ld in g ball w ith left hand,
return right arm by side.
► Lo w er left arm . Repeat c u rl/
to ss on left fo r 1 rep.
► D o 12 reps, th en repeat,
g o in g faste r w ith g o o d form .
5
Ball Fly
T a rg e ts s h o u fa e r s , c h e s t, o b liq u e s
► a. H o ld in g ball in right hand, lie faceu p w ith legs lifted, knees bent
9 0 degrees. Extend a rm s straig ht up, d ire ctly o v e r sh o u ld ers.
► b. Pass ball to left hand and slo w ly low er left arm straig ht out
to left w hile low ering bent knees and right a rm to right.
► A s so o n as right arm to u ch e s floor, b rin g legs and a rm s back to
center. Pass ball to right hand and repeat on o th e r sid e fo r 1 rep.
► D o 10 reps. Rest fo r 30 se co n d s; repeat.
204
AUGUST 2010 BETTER HOMES AND GARDENS
JA Y S U L L IV A N . H A IR : D A N IE L L E IR EN E F O R A R T IS T S B Y T IM O T H Y P R IA N O .C O M . M A K EU P : S T E F A N IE SYAT. G IG I A C T IV E W E A R T O P . R ESE C A P R IS . M O D E L ’S O W N S H O E S .
