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Kettlebell Windmill
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MINUTE WORKOUT

Tone your core

Core Target: Obliques (side abs) Grab a kettlebell with your left hand and stand with your feet more than hip-width apart. Bring the weight next to your left shoulder, then press it overhead (a). Rotate your chest to the left and look up at the kettlebell as you try to touch your right foot with your right hand (b). Pause, then return to start, keeping your left arm extended. Do eight reps before lowering the weight, then repeat on the other side.

Hitting your muscles from all angles is the abs-olute best way to sculpt a tight, sexy midsection.

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Swiss-Ball Jackknife

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Rolling Side Plank
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Core Target: Rectus Abdominis, Obliques, Transverse Abdominis Start in plank position, forearms on the ground and legs extended behind you (a). Rotate your torso to the side, rolling onto your left forearm and 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; hold for one second, then repeat on the other side. Continue alternating sides for 45 seconds.

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w o m e n s h e a lt h

WomensHealthMag.com/ToneYourCore

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If your abs routine consists ofcrunches, crunches, and more crunches, you may still have some jiggle around the middle.Thats because the crunch works only one part ofyour core, and in a very nonfunctional way, which wont cut it if youre trying to reveal a slim waistline. To do that, you have to recruit your entire core, which includes your hip flexors, lower back, and glutes, plus all layers of your abs: the rectus abdominis, obliques, and transverse abdominis. You also have to work these muscles from every angle not just front to back (as the crunch does). This routine, created by NewYork City trainer and strength coach John Romaneillo, targets your entire core with functional, up-off-the-floor moves. Itsmore effective than spot-sculpting your six-pack muscles, and because youre engaging so many more muscles with each move, it increases your bodys fat-burning power. Oh, and your core is just the beginning. Youll also tone your arms, chest, shoulders, back, and legs. Complete this circuit by moving through the exercises without resting. Start with four circuits, resting for 60 to 90 seconds between each set. Too easy? Build up to five circuits or drop the rest to 45 seconds. Caitlin Carlson

Core Target: Transverse Abdominis (lower abs) Get into a pushup position with your arms straight andyour shins resting on a stability ball (a). Roll the ball toward your chest by pulling it forward with your legs and feet (b). Pause, then return to the starting position by lowering your hips as you push the ball backward with your legs. Do 10 reps.

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Unsupported One-Arm Row
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Core Target: Rectus Abdominis (the six-pack) and Obliques Hold a kettlebell in your right hand, place the top of your left hand on your lower back, and stand with your feet shoulder-width apart. Lower your torso until its almost parallel to the floor, keeping your back flat and knees slightly bent and letting your right arm hang from your shoulder (a). Pull the weight to the side of your chest without moving your torso (b). Pause, then lower the weight back to start. Do eight reps, then repeat using your left arm.

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