better
HEALTH
..........
n
workout by PETRA KOLBER,
CREATOR OF
THE
70
M INUTE SOLUTION
:
DANCE O FF BELLY FAT!
DVD
Tone up your tummy
with this 10-minute
Fitness Express
workout from the
—
experts at our sister
publication
Fitness
magazine.
What You’ll Need: a mat
1 Crunch Beat
Targets abs, legs
► Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.
► Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.
► Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this
position, switch feet over and under each other 8 times. Return to start.
► Do 8 reps.
2 Single Bridge
Targets abs, obliques, nips, butt
► Lie faceup on mat with knees bent, feet
hip-width apart on floor, arms by sides.
► Extend right leg straight up toward
ceiling, engage abs, and lift hips
off floor, forming a straight line
from left knee to shoulder.
► Raise arms straight over
shoulders. Make 8 small circles
with right leg. Switch direction
of circles; repeat. Lower.
► Switch legs and
repeat.
Targets back, arms, abs^Iegs
► Stand with feet hip-width apart,
arms overhead, palms in.
► a. Lunge forward with left leg,
knee bent 90 degrees, keeping right
leg straight and leaning forward
slightly from hips as you
lower arms behind you.
► b. Push off left foot to
stand upright, then
extend left leg in front of
you and lift arms overhead.
Return to lunge.
► Do 15 reps; switch
legs and repeat.
>
I
I F
4 Plie Pose
Targets back, arms, abs, butt, legs
► Stand with legs more than
shoulder-width apart, feet turned
out 45 degrees.
► Squat, keeping knees above
ankles, as you bring both hands
below waist in front of you, elbows
slightly bent, palms up.
► Push up, straightening left leg,
lifting right foot to place it on inside
of left thigh, and sweep arms
overhead (elbows slightly bent,
palms in). Return to squat.
► Do 15 reps; switch legs and repeat.
246
SEPTEMBER 2010 BETTER HOMES AND GARDENS
5 Curtsy Lift
Targets shoulders, back, abs, obliques, hips, legs
► Stand with feet hip-width apart.
► a. Step right leg behind and to left of left leg,
bending both knees 90 degrees (to curtsy) as you
lift arms overhead, palms in.
► b. Straighten left leg as you sweep right leg out
to right and lower arms to shoulder level. Lower
into curtsy (step a).
► Do 12 reps; switch legs and repeat.
KAREN PEARSON. HAIR: BERNADINE BIBIANO FOR ARTMIX BEAUTY. MAKEUP: EMILY KATE WARREN USING M.A.C COSMETICS. COUTURE ACTIVEWEAR BY JANIS SAFFELL SPORTS BRA. LIJA SHORTS. SAUCONY SHOES.
