Posted: 7. September, 2011
Here are the easiest, quickest and most effective workouts to flatten your tummy and get your hips and thighs in terrific shape.
The program takes just twenty minutes, and if you do it four times a week, you are guaranteed results in just one month.
Do ten reps of each exercise and work one of the aerobic intervals for three minutes before moving on to hips and thighs. Get to it — you will look and feel better than ever!
JUMP ROPE
Jump rope for three minutes to achieve cardiovascular benefits. You can jump, skip or scissor-step, whichever style is most comfortable for you.
POWER MARCH
March in place for three minutes at a pace that is comfortable for you, as long as the intensity is high. This is less stressful to the body than jogging and a better exercise for women.
JUMPING JACK
Do jumping jacks for three minutes.
TUMMY FLATTENERS
- CROSSOVER ABDOMINAL CRUNCH – Begin in a lying-down position with right ankle crossed over left knee, left hand behind head, and right arm placed on upper abdominals. Making sure to keep lower back on the floor, lift in a lateral upward movement (elbow toward knee), then return to original position. Repeat, this time you are crunching to the opposite side.
- LOWER ABDOMINAL CRUNCH – Begin in a lying-down position with hands clasped together under the buttocks, and legs raised at a 90-degree angle to body with knees bent at about 90 degrees. Keep head on the floor. Extend legs straight out, hold for 10 seconds, and then return to original position.
HIP AND THIGH BUSTERS
- PLIE SQUAT – Place dumbbells on floor slightly wider than shoulder width apart. Stand with heels on dumbbells to alleviate pressure on the lower back with arms outstretched, squat downward toward a sitting position. Return to original position.
- HANDS/KNEES LEG EXTENSION – Begin in an all4fours position on the floor. With head down, bring knee into chest. Extend leg backward to a 180-degree angle with rest of body while lifting head forward. Return to original position. Alternate your legs.
- SIDE LEG LIFT – Begin in a hands/knees position on the floor. Raise leg to a 90-degree angle to body, keeping bent position. Hold 10 seconds; return to original position. Repeat using opposite leg.
- EXTENDED LEG LIFT – Begin in a lying-down side position with lower leg bent at the knee at a 90-degree angle, and upper leg slightly raised. In a controlled moveme6t, slowly lift upper leg to a 45-degree angle, h6ld 3 seconds, and then lower to original position. Repeat using opposite leg.
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