expressfitness
F
irm, f
lat ab
s fas
t!
Drop inches from your middle with the se
dance-inspired moves you can do anywhere. 1C
T ru nch Beat
ARGETS abs, legs
O Lie faceup on mat with
knees bent 90 degrees, le gs
WORKOUT BY PETRA KOLBER, lifted, calves parallel to floor.
CREATOR OF THE 10 MINUTE SOLUTION:
O Place hands behind head,
DANCE OFF BELLY FAT! DVD
elbows out, and crunch up,
WHA
T YOU’LL NEED: A mat.
lifting shoulders off mat.
O Extend legs diagonally u
p,
cross ankles, and extend
arms overhead. Holding
this position, switch feet
over and under each other
8 times. Return to start.
O Do 8 reps.
Lunge
TARGETS back, arms, abs, le gs
2 Single B
ridge
TARGETS abs, obliques,
O Lie faceup on mat with
knees bent, feet hip-width O Sta nd with f eet hip-w idth apar t,
arms overhead, palms in.
hips, butt
3 V ictory
knee bent 90 d egrees, keeping
right leg straight and leaning
O a. Lunge forward with left leg,
to shoulder.
O Raise arms straight over you l ower arm s behind you.
O b. Push off left foot to
stand upright, then
apart on floor, arms by sides.
O Extend right leg straight up
toward ceiling, engage abs,
forward slightly from hips as
and lift hips off floor, forming
circles with right leg.
Switch direction of exten d left legin in
front of you and a b
lift arms overhead.
a straight line from left knee
shoulders. Make 8 small
Return to lunge.
circles; repeat . Lower.
O Switch legs and
repeat. O Do 15 reps; switch
legs and repeat.
O
Stand with feet
5 Plié Pos e
TARGETS back, arms,
a
4 Curtsy Lift
TARGETS
shoulders, back, abs,
obliques, hips, legs
hip-width apar t.
O a. Step right leg
behind and to left of
curtsy) as you lift arms
overhead, palms in.
left leg, bending b oth
knees 90 degrees (to
O Stand with le
gs more
than shoulder-width apart,
feet turned ou t 45 degrees.
O Squat, keeping knees
abs, butt, legs
above ankles, as you bring
both hands be low waist
in front of you, elbows
slightly bent, palms up.
O Push off righ
t leg as you
straighten left leg, lifting
O b. Straighten lef t leg
as you sweep right leg
out to right and lower
right foot to place it on in-
side of left thigh, and
b sweep arms o
verhead
level. Lower into
curtsy (step a).
arms to shoulder
(elbows slightly bent,
palms in). Return to squat.
O
Do 12 reps; switch
O
Do 15 reps; switch legs
legs and repeat.
and repeat.
KAREN PEARSON. HAIR: BERNADINE BIBIANO FOR ARTMIX BEAUT Y. MAKEUP: EMILY KATE WARREN USING M.A.C COSMETICS. COU TURE AC TIVEWEAR BY JANIS SAFFELL SPOR TS BRA. LIJA SHOR TS. SAUCONY SHOES.
