15

minute
StandUp workout
for FlatAbs!
Challenge your core
with this fast
belly-tightening
routine you
can do on your feet.

W
hen you want to sculpt lean,
sexy abs, doing crunches is
highly overrated. Why?
On-your-back moves target just one
part of 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
for a bikini-worthy middleminus the
neck strain. Youll be strengthening
Standing your entire core, the dozens of muscles
moves thatmake up your hips, pelvis, lower
engage more back, and abs. And this will improve
muscles! your posture and ensure you perform

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everyday tasks, such as lugging heavy
grocery bags or running to catch a bus,

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more efficiently. Complete three or
four sets of each exercise as instructed,
resting for 30 seconds between sets,
two or three times a week.

Work Out on the Go!

FOUR upright exercises
1/ Dumbbell Side Bend
Hold a pair of dumbbells at your
sides, arms straight and core
engaged (a). Without twisting
your upper body, slowly bend to
the left as far as you can, lowering
the weight toward your left knee.
(b). Pause, then slowly return to an
upright position. Repeat, bending to
the right side. Thats one rep. Do 10.
2/ Standing Core
Stabilization
Standing with your feet hip-width
apart, use both hands to hold a
dumbbell straight out in front of
your chest, core engaged (a).
Moving your torso slightly, slowly
rotate your arms to the left as far as
you can (b). Pause, then rotate to
the right. Thats one rep. Continue
for a total of 10 reps.
3/ Bow Extension
Hold a dumbbell in both hands
above your right shoulder and point
your left foot out to the side (a).
In one motion, draw your elbows
down to lower the weight as you
bend your left knee toward your
chest (b). Reverse the movement to
return to start. Thats one rep. Do 10,
then switch sides and repeat.
> Always on the run? Download
free workouts for your portable media
player at WomensHealthMag
.com/Downloads.
4/ Reverse Dumbbell Chop
Bend your knees, rotate your torso,
and hold a dumbbell in both hands
outside your left 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. Thats one rep. Do 10, then
switch sides and repeat.

a b a b a a
b b

1 w o m e n s h e a lt h / WomensHealthMag.com