Health Female Adda
1 year ago
Effective New Exercise Moves

1/7 Beth Bischoff
Trade Fat for Muscle

Premiere strength-training researcher Wayne Westcott, PhD, CSCS, instructor in the exercise science department at Quincy College in Massachusetts, says that when you choose your exercises wisely, a handful of moves—just five in some cases—is all you need to change your body composition. Rev up your fat loss and build lean, solid muscle by sneaking these new challenges into your workout routine!

2/7 Beth Bischoff
The Sprinter

Even otherwise slender, fit women can end up with a belly due to underworked lower-abdominal muscles. Runners and other cardio junkies are notorious for letting their middle go soft while they spend hours on their legs. This move is designed to tap into the deep abdominal muscles—the transverse abdominis—that pull in your waistline like a natural corset.

To Do It:
A. Lie on your back with your arms at your sides, your legs straight, and your heels hovering 6 to 12 inches off the floor.

B. Start sitting up while elevating your left arm with the elbow bent so it resembles a sprinter's pumping motion. At the peak of the situp, bring your right knee to your chest. Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That's 1 rep.

3/7 Beth Bischoff
Sumo Squat Side Knee Raise and Side Crunch

This move works its magic by challenging multiple body parts as well as balance and core stability with each rep, so every major and minor muscle has to fire up to keep you moving with good form. This challenging multimuscle move also raises your heart rate so you burn more calories, and hone your balance to prevent injury.

To Do It:
A. Standing with your legs wider than shoulder width apart, hold a medicine ball in front of your body. Squat until your thighs are almost parallel to the floor.

B. Press back up, keeping your right knee bent. Lift the leg while rotating your hip so your inner thigh faces forward. Balance on your left leg as you lift your right leg out and up until your knee is past your hip. At the same time, circle the ball counterclockwise until it's above your right shoulder and crunch your upper body to the right.

Target c9
5/7 Beth Bischoff
Wraparound Ankle Touch

Laid up in a hotel without a gym? (Or worse, one that charges you 30 bucks to use dusty dumbbells and old LifeCycles?) Here's an effective exercise move that uses only your bodyweight, so you can do it just about anywhere. It's designed to load up every muscle system.

To Do It:
A. Stand with your legs together and bend your left knee 90 degrees so you're balancing on your right leg.

B. As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips. Press back up to the starting position and repeat.

6/7 Beth Bischoff
Bosu Jumps

Half stability ball, half wobble board, the Bosu trainer, which looks like a half of a stability ball on a platform, helps build strength and coordination. If you're a runner, this move's hopping and holding position will help train your legs to stay steady and strong throughout your run.

To Do it:
A. Warm up with some small two-footed bounces on a Bosu for a minute, making sure you keep your hips and knees aligned and using your core to maintain control.

B. Then jump high and turn 180 degrees.

Do 10 180s, then repeat in the opposite direction.

7/7 Beth Bischoff
Ski Hop

It's the region most of us love to hate—our hips, thighs, backside, even our calves. Not surprising, really, when you consider that as women we're predisposed to deposit fat below the belt. For a lower body you'll love in your skinny jeans, you need to do two things: burn fat, and target your tush with toning exercises to lift and firm it from every angle. This move does both those things!

To Do It:
A. Start at the top of a pushup position.

B. With your legs together, brace your abs and kick your legs up and to the left bending your knees toward your butt. Your feet should land just outside of your left shoulder.

C. Hop back to the starting position and immediately repeat to the right.

15 Min Belly, Butt & Thigh Workout Looking for more challenging exercise movies? Check out the 15-Minute Belly, Butt, & Thigh Workout DVD

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