Fitness
Work your core
20 Minutes to a Flat Tummy
You’ve been obsessing over your abs for almost two decades. That ends now
We have a foolproof plan to kick those elusive buggers out of hiding. Finally. Why’s our plan so damn effective? Because it hits your entire core – not just your abs but the muscles that support the spine – from all angles with a variety of moves that challenge your stability, balance and rotational strength.
As for results: do the moves two to three nonconsecutive days a week and you’ll notice a flat-out hot difference in just 30 days. Apply the genius of exercise physiologist Amy Dixon and marvel at the results.
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Stability ball pelvic tilt crunch
Works chest, abs, hips and glutes
Grab a two- to four-kilo medicine ball. Lie face up on a stability ball with back and head pressed into the ball, your feet together on the floor and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between each set.
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Last updated: Mon, 2010-02-22 16:12
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Judee,execises look good if it works
Fabulous! Just in time before the holidays! Roll on December! Watch me then!
Is it possible to injure oneself doing these exercises.
If you dont have the ball what can you use instead.
Just like to say that im over the moon now that there is a Women's Health South Africa. I already subscribed and cant wait for the new issue to be released on the 21st of OCt. The preview i saw that was part of the Men's health this months was wonderful and so looking forward to the full issue. Thanks this is truly amazing
Fitness
@Cheryl,
Doing these exercises without a pilates ball is a little tricky -- especially since the goal of this workout is to target your abs.
If you don't feel steady enough on a pilates ball then try doing the exercises on a BOSU ball as they are slightly more stable.
When it comes to exercises like move 6 of this workout, you could replace leaning on a pilates ball with leaning on the side of your bed -- it'll provide a similar form of instability (just watch the bed doesn't slide away from under you).
In the long run though, I'd recommend getting a pilates ball as they really are vital for core training workouts (and a fairly cheap addition to your workout routine too).
I'm an avid men's health reader, and so excited about women's health! I just started gymming again after having my second baby and desperately need the motivation! at last what i've been waiting for!
@ Everyone trying out this workout!
Please (!) give us some feedback on how the workout is going. Most importantly, I'd like to know how you are doing the workout: are you using a printed version of the workout, or is it the video you're using.
How could I make the video or printed page better -- or do you have other ideas on how we could provide the workouts?
Hi, I printed this workout and tried it today. Couldn't do any of the stability ball exercises as I couldn't balance!
I downloaded the printer version and the video versions. I tried the video on my ipod and really liked how it worked. Thanks. I'll let you know if the workout works in a few weeks.
Awesome, cant wait for the next issue and to get started on losing the flab
I bought a Women'sHealth Magazine in December 2009 which has a Free DVD for Summer Total Body Workout. It was helping me a lot, after some few weeks it went missing only to find out that my sister took it. Have you got one you can give me?
i have tried downloading the video version but it does not play on my pc. i save it as windows meadia player file but it does not show any picture when playing and no sound either
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