KETTABLE BELL WORK OUT
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Flatten Your Belly with This Killer Ab Workout by Rachel Cosgrove, C.S.C.S.
Get ready to whip off your cover-up: This workout, created exclusively for Women’s Health by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Newhall, California, combines fat-burning cardio with moves that target your entire core rather than individual muscles (wouldn’t it be great if there was a magical lower abs workout?), so you’ll burn more fat while toning up.
Directions
Do these workout moves three nonconsecutive days a week. Start with the Basic Workout (moves 1-4 at right) to prime your muscles. After three weeks, you’ll be ready to graduate to the Advanced Workout (moves 5-8). For maximum fat burning, perform the exercises as a circuit: Do one set of each move in the order shown, resting for 30 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning.
Melt Your Middle
Follow this interval-training program three times a week after your core workout. It’ll fire up your metabolism and burn off the fat that’s hiding your abs. Intervals are short bursts of maximum-intensity effort—you’re doing it right if you can’t carry on a conversation—separated by periods of easy-pace recovery. In an Australian study, women who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.
For this interval workout, remember to include an easy 3- to 5-minute warmup and cooldown. You can run, bike, or use the cardio machine of your choice.
Basic Workout: Plank
Max Effort Easy Pace Reps Week 1 1 minute 2 minutes 5 Week 2 1 minute 90 seconds 6 Week 3 1 minute 1 minute 8 Week 4 1 minute 1 minute 10 Week 5 75 seconds 1 minute 10 Week 6 90 seconds1 minute
10
Plate Pushes
Maximize muscle tension by keeping your elbows straight, taking long strides with your legs, and keeping your hips lower than your shoulders.
Four-Corner Farmer’s Walk
To challenge your calves, walk on the balls of your feet.)
1. Standing at one cone, do eight to 10 bent-over rows: Hold a pair of dumbbells and bend forward, arms hanging straight. Pull the weights to the sides of your chest.
2. Walk to the other cone and do eight to 10 biceps curls: Hold weights by your sides, palms facing forward, and slowly raise them to your shoulders.
3. Walk back to the first cone and do eight to 10 squats: Hold weights at shoulders and bend your knees to 90 degrees, keeping your chest upright.
4. Return to the second cone and do eight to 10 overhead presses: With weights at shoulders, bend your knees slightly then push the weights directly overhead. Walk back to start.
Get Rid of Cellulite
Shoulderstand, modified (ardha salamba sarvangasana)
Lie on your back with your arms by your side. Bend your knees and rock your legs up, bringing your knees to your forehead and placing your hands under your hips to support them. Keeping your elbows on the floor, hold for 8 to 10 breaths. Then slowly release your knees and roll gently back onto the floor. Learn this pose from a teacher before attempting it on your own. Then practice it once every other day.
Plow pose (halasana)
Begin in half shoulderstand (above). Now straighten your legs, extending them back out over your head, and rest your toes on the floor. Straighten your arms on the floor, palms down. Hold for 8 to 10 breaths, before bending your knees back to your forehead and lowering your body down onto the floor.
Read more at Women’s Health: http://www.womenshealthmag.com/yoga/cellulite#ixzz20oHVNFql
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single leg squates
