Beach Ready Workout
Beach-Ready Workout
By Jillian Michaels
Fitness pro Jillian Michaels teams up with actress Vanessa Marcil to give you a simple workout that will help you look your best when you hit the sand this summer.
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Buns Up: Step 1
Sit on the floor with your legs crossed. Place your palms flat on the floor on opposite sides of your buttocks. (Beginners can make a fist and balance on their knuckles.)
Buns Up: Step 2
Using your core muscles, exhale and raise your buttocks off the floor as high as you can without using too much leg or arm strength. Hold this position for 30 seconds, or as long as you can. Do five reps of these.
Corkscrew Crunch:
Step 1
Lie flat on your back with your hands, palms down, on the floor at your side. Tighten your abs and extend your legs straight up until they are perpendicular to the floor. Too difficult? To make this exercise easier on your arms and back, lay a mat on the floor.
Corkscrew Crunch:
Step 2
Keeping a slight bend in your knees, exhale and use your abs to lift your buttocks off the ground, twisting your hips so your feet "corkscrew" toward the ceiling. Hold for a beat, tightening your abs. Release your lower body back down to the ground. Repeat, "corkscrewing" in the opposite direction. Do three sets of 10 reps each.
Hollowman: Step 1
Lie on your back with your legs straight out in front of you, arms extended in front of you, palms facing up.
Hollowman: Step 2
Exhale and raise your legs about 6 inches off the floor. Simultaneously crunch up with your upper body and reach your hands out toward your feet. At midpoint of this pose, you should feel as though your mid-section is hollow. Hold this pose for as long as you can, trying to work your way up to a minute.
Reverse Crunch: Step 1
Sit upright with knees bent, ankles together and arms folded across your chest.
Reverse Crunch: Step 2
Slowly lower your torso back toward the floor. Stop two to three inches from the mat. Make sure to exhale while you're lowering yourself in order to maximize the contraction. Return to starting position. If you want a challenge, hold your arms out at your sides(this helps to further isolate your abs, prohibiting your arms from assisting in the crunch. The reverse crunch targets the lower abs and transverse abs. Do three sets of 10 reps each.
Side Plank: Step 1
Start in a plank position, legs extended behind you, hands shoulder-width apart.
Side Plank: Step 2
Keeping your belly button pulled in, exhale and turn your body to the right side, extending your right hand, balancing your weight on your left hand and left foot. Raise your hips until your body forms a straight line. Hold as long as you can. Try and work up to holding this position for a minute. For a challenge, lower your body to the floor, balancing on your left side, with your left foot on top of your right, then raise yourself to a straight line and repeat. Make sure and keep your chest out, shoulders back, and spine straight. Repeat on the other side.
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