standup flatabs
TRANSCRIPT
When you want to sculpt lean,
sexy abs, doing crunches is
highly overrated. Why?
On-your-back moves target just one
part o your midsection and leave out
the deep-lying muscles that cinch
in your waist. This upright abdominal
workout, created by Bernardo
Coppola, a celebrity personal trainer in
L.A., engages all the muscles you need
or a bikini-worthy middle—minus the
neck strain. You’ll be strengthening
your entire core, the dozens o muscles
that make up your hips, pelvis, lower
back, and abs. And this will improve
your posture and ensure you perorm
everyday tasks, such as lugging heavy
grocery bags or running to catch a bus,
more efciently. Complete three or
our sets o each exercise as instructed,
resting or 30 seconds between sets,
two or three times a week.
FOUR UpRight exeRcises
1/DumbbellSiDebenD
Hold a pair o dumbbells at your
sides, arms straight and core
engaged (a). Without twisting
your upper body, slowly bend to
the let as ar as you can, lowering
the weight toward your let knee.
(b). Pause, then slowly return to an
upright position. Repeat, bending to
the right side. That’s one rep. Do 10.
ba
15 minuteworkout
Challenge your corewith this fastbelly-tighteningroutine youcan do on your feet.
baba ba
2/StanDingCoreStabilization
Standing with your eet hip-width
apart, use both hands to hold a
dumbbell straight out in ront o
your chest, core engaged(a).
Moving your torso slightly, slowly
rotate your arms to the let as ar as
you can (b). Pause, then rotate to
the right. That’s one rep. Continue
or a total o 10 reps.
3/boWextenSion
Hold a dumbbell in both hands
above your right shoulder and point
your let oot out to the side (a).
In one motion, draw your elbows
down to lower the weight as you
bend your let knee toward your
chest (b). Reverse the movement to
return to start. That’s one rep. Do 10,
then switch sides and repeat.
4/reverSeDumbbellChop
Bend your knees, rotate your torso,
and hold a dumbbell in both hands
outside your let thigh (a). Keeping
your arms straight, swing the
weight above your right shoulder
as you straighten your legs (b).
Reverse the movement to return
to start. That’s one rep. Do 10, then
switch sides and repeat.
Work Out on the Go!
>Always on the run? Dow nload
free workouts for your portable media
player at WomensHealthMag .com/Downloads.
Standingmoves
engage moremuscles!
SdufFas!
M u n e T A K A T O K u Y A M A ,
S T Y L I n g : T H e A P A L A D ,
H A I R : j e n n B R e n T f O R T R e S e M M é / B e A u T Y W I n g n Y ,
M A K e u P : j A n e I R O f O R D I O R / B e A u T Y W I n g n Y ,
P e A R L I z u M I S H R u g ,
e R e S P A R I S B I K I n I T O P ,
A D I D A S B Y S T e L L A M C C A R T n e Y P A n T S ,
A D I D A S O R I g I n A L S S H O e S ; M C K I B I L L O ( I L L u S T R A T I O n S )
1 w o m e n ’ s h e a l t h / whmg.c