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Moves to Healthy Body
Burn calories, sculpt muscle, shed fat-and you don't even have to leave your living room.
We've put together a workout that produces major results-namely, sexy shoulders, a flatter tummy, and a firmer butt and thighs-in 6 short weeks. That means better balance and more coordination. Because you're moving your body weight instead of sitting stationary at a machine, you're also getting a metabolic boost. Best of all, you can do these moves in your living room.
Step-up
Step-up works gluteus, quads, hamstrings, calves, and core.
Stand in front of staircase or step with feet together, arms at sides.
Place left foot solidly on step, keeping head up and abs tight. Lift body onto step, raising right knee until thigh is parallel to floor as shown. Hold for a second. Lower right foot to floor behind step, then left. Repeat with right foot and raise left knee. Continue alternating legs.
In addition to mimicking real life demands, such as climbing stairs, the step up forces you to engage your core; raising the knee challenges your balance.
Elbow-to-knee sit-up
Works abs
A. Lie on floor with knees bent, feet flat on floor.
Place hands behind head and lift head and feet a few inches off floor, pointing elbows toward knees.
B. Contract abdominals and rock up so elbows meet knees and you're resting on your buttocks.
Hold for a second, and then lower. Keep head and feet off floor during entire minute. If this is too challenging, keep mid back on floor and lift hips and shoulder blades to bring knees and elbows together.
Why it works
Bringing elbows to your knees forces you to coordinate your upper and lower body, increasing abdominal strength and body awareness.
Assume a push-up position, with hands fl at on floor beneath shoulders and feet hip-width apart, balancing on toes. Bend right knee and plant ball of right foot beneath torso, as shown. Spring off toes and raise hips into the air, switching legs, and so right leg is extended and left is bent. Repeat, alternating legs.
Why it works
This oldie-but-goodie keeps your heart rate high, cranking up your calorie burn to melt fat.Stand with feet hip-width apart, arms extended at chest level, hands clasped.
Take giant step to left, rotating upper body toward left. Bend left knee and lower hips, keeping left knee over foot as shown. Press into left foot to return to starting position and repeat. Do a full minute, and then switch sides.
Why it works
Quick tip
Count each completed rep as a point, and after each exercise, tally your points. Aim to increase your total with each workout, but don't sacrifice good form to do more reps.
Place hands on floor beneath shoulders and balance on toes, feet hip-width apart. Bend elbows out to sides and lower body almost to floor as shown. Keep abs tight and body in straight line from head to ankles.
Rest knees on floor, keeping toes tucked, and push back up as shown. At the top of the movement, straighten legs and repeat.
Why it works
This hybrid of the standard pushup and the less-demanding knees down version allows you to quickly build upper-body strength, for a flattering figure.
Workout basics
The equipment A kitchen timer, or a clock with a second hand that you can easily see, and either a staircase or an 8- to 12-inch step (beginners use a one-level step, advanced exercisers, a two-level version).
The routine Warm up for 5 minutes by marching or jogging in place. Then do the five exercises, devoting 1 minute to each. Rest for 1 minute and repeat the circuit.
* Beginners Do 3 complete circuits.
* Advanced Do 5 complete circuits.
* The plan Do this workout 3 times a week, on non-consecutive days. Once a week, skip the timer and do 10 reps of each exercise, concentrating on form.