Rev Your Metabolism in Eight Minutes

This superfast strength-training plan created by trainer Craig Ballantyne, author of Turbulence Training, enhances endurance, builds muscle, and blasts fat.

Do it: Starting with the first exercise, repeat the intervals for four minutes, then immediately repeat the pattern with the second move.

Move 1: Full-Extension Squat

Squat with your feet shoulder-width apart, your toes turned out slightly, and your arms down (a). In one move, straighten your legs and lift onto the balls of your feet, swinging your arms up to shoulder height (b). Lower your heels, hips, and arms to the starting position. That’s one rep. Do as many as you can in 20 seconds. Rest for 10 seconds. That’s one set. Do eight sets.

Move 2: Switch Lunge

Step your right leg forward into a lunge, bending your right knee over your right ankle and your left knee toward the floor (a). Step your right leg back to center, keeping your foot lifted. Immediately step your right foot back into a lunge, bending your right knee toward the floor and your left knee over your left ankle (b). Step your right leg back to center, keeping your foot lifted. That’s one rep. Do as many reps as you can in 20 seconds. After 10 seconds of rest, switch sides. You’ll do eight sets of this move–four to the right and four to the left.

Published on April 25th, 2013

The Five-Minute Flat-Abs Workout

Not only do traditional crunches target just one of your main core muscles, but after a few minutes of the repetitive motion, that muscle fatigues and other areas (like your hip flexors and neck) take over to compensate. “The exercises below are better–they activate your abdominal wall from all angles, targeting your entire core in fewer moves,” says Michele Olson, Ph.D., a professor of exercise science at Auburn University at Montgomery.

Do it: Starting with the first exercise, complete the given number of reps, then immediately continue to the next move. Repeat until you’ve finished the entire workout.

Move 1: Stability-Ball Rollout

Kneel in front of a stability ball with your knees hip-width apart and your forearms on the ball (a). With a flat back, brace your core and slowly roll the ball forward as far as you can without dropping your hips (b). Pause, then bend your elbows to roll the ball back to start. That’s one rep. Do 10.

Move 2: Stability-Ball Pike

Start with your shins on top of the ball, arms straight, hands shoulder-width apart on the floor (a). Brace your abs and keep your legs straight as you raise your hips toward the ceiling, drawing the ball toward you (b). Pause, then slowly roll back to start That’s one rep. Do 10.

Move 3: Lying Leg Extension

Lie on your back with your knees and hips bent to 90 degrees, hands outside your shins and shoulders lifted off the floor (a). Straighten your legs in front of you and bring your arms back next to your ears (b) Pause, then reverse the move. That’s one rep. Do 10.

Move 4: Rotating Side Plank

Start in plank position (a). Rotate your body and roll onto your left forearm, stacking your right foot on top of your left in a left side plank (b). Hold for one or two seconds, then return to start; pause, then repeat on the other side. Alternate sides for 30 seconds.

Published on April 18th, 2013

Myth or Truth?

You have to work you abs everyday…MYTH. The abs are like any other muscle, they need time to recover. You’ll actually see more definition when you take a rest day between workouts. That’s when muscle fibers have a chance to repair themselves by creating new muscle tissue. A solid ab routine that you do three times per week, as little as 10-40 minutes per session is enough.

You have to focus on specific muscles to tone your core….MYTH. The best way to strengthen your abs and save time doing it, is to do total body, not spot toning, moves. Any posture that requires body awareness and slow movement is more challenging than endless reps on the floor. Standing moves will help you achieve firm flat abs because by requiring you to maintain your balance, they force you to engage all your ab muscles in a way that spot training moves don’t.

Weight Watchers Magazine July/August 2011

LOOK HOT FROM BEHIND

Do these five serious shapers for your best butt ever.
ON YOUR MARKTargets shoulders, arms, abs and butt

  • Start on all fours, hands under shoulders and back flat
  • Step left foot forward on floor by left hand, left knee bent 90 degrees
  • Extend your left leg behind you, raising it as high as you can, pointing toes
  • Quickly return left foot to floor by left hand
  • Do 15 to 30 reps, switch sides and repeat
  • Do 2 Sets

SADDLEBAG TRIMMER – Targets abs, butt, inner and outer thighs

  • Start on all fours, then lower right hip to floor so that hips, knees and ankles are staked
    • Bring left knee into chest as you bend elbows to lower chest toward floor
    • Straighten left arm as you extend left leg behind you
  • Do 15-30 reps, switch sides and repeat. 
  • Do 2 sets

LUNGE LEG LIFT –Targets abs, butt, hamstrings and quads

  • Stand with feet shoulder width apart, then lunge back with left leg, raising arms in front of you shoulder height
  • Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you
  • Extend left leg behind you as you hinge forward at hips and bring hands to hips
  • Return to knee-lift position with arms at shoulder height, then step back to lunge position to complete one rep
  • Do 15-30 reps, switch sides and repeat.
  • Do 2 sets

WALL KICKTargets abs, butt and inner thighs

  • Stand facing a wall, feet shoulder width apart, knees slightly bent and place hands on wall at shoulder height.  Make it harder by maintaining this position without the wall
  • Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt
  • Bring knee into chest then extend leg directly behind you.  Return knee to chest and repeat
  • Do 15-30 reps, switch sides and repeat
  • Do 2 sets

TABLETOP ON TOESTargets shoulders, arms, abs, butt, quads and calves

  • Sit on floor with knees bent, feet flat.  Lean torso back slightly and place palms on floor under shoulder
    • Lift hips off floor so that body forms a tabletop position with torso parallel to floor, raise heels off the floor.  Make it easier by keeping feel flat
    • Reach right arm toward ceiling
  • Return right hand to floor, switch arms and repeat
  • Do 2 sets of 15-30 reps, alternating sides

FITNESS MAGAZINE OCTOBER 2011

WHITTLE YOUR MIDDLE

Abs aren’t always the problem, sometimes it’s your core that needs a little attention.  Check out these core strengthening moves:
SUMO SQUAT JUMP – targets core, butt and legs

  1. Stand with feet slightly wider than hip width apart
  2. Squat tapping floor or shins with hands
  3. From Squat jump as high as you can, landing feet together, then jump back out, landing in sumo squat position.
  4. Do 12 reps

TEASER –targets core

  1. Lie face up with legs and arms extended towards ceiling
  2. Lower legs toward floor and arms behind head about 45 degrees until you feel your back arching slightly
  3. Return to start
  4. Do 8 reps

KICKED UP CURTSY LUNGE-targets shoulders, core, butt and legs

  1. Stand with feet hip width apart, arms by sides
  2. Lunge right leg back, crossing it behind left and bend both knees 90 degrees to do a slight curtsy
  3. Stand up on left leg, lifting right knee out to side and extend arms out at shoulder height with elbows bent at 90 degrees
  4. Return to curtsy and lower arms to sides
  5. Do 8 reps, switch sides and repeat

Repeat the above circuit 2 more times.

FITNESS MAGAZINE SEPTEMBER 2011