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!

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   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